5 rounds, each round for time, of:
2 Rope Climbs 4m
6 Alt. DB Power Snatches 22,5/15kg
6 Single DB Box Step Overs 22,5/15kg
2 Rope Climbs 4m

• Rest 2min btw each round.

A,
For time:
30 Pull-ups
15 Squat Cleans, 61/43kg
20 Chest-to-bar Pull-ups
10 Squat Cleans, 84/57kg
10 Bar Muscle-ups
5 Squat Cleans, 102/70kg

Goal
Sub 12 min

B,
For quality:
Handstand Hold, 1 min
3x 8 Pike Handstand Push-ups
Double Kettlebell Overhead Hold, pick load, 3x 20 secs

2x8 62-68%
2x5 70-78%
2x3 80-95%

0:00-8:00:
300m Skillmill Run
20cal AB
30cal Ski

8:00-16:00:
20cal AB
30cal Ski
300m Skillmill Run

16:00-24:00
30cal Ski
300m Skillmill Run
20cal AB

EMOM x5: 6-14 TTB
RPE 3+ to 4
Target: unbroken sets. We
repeat this 2 more times.

4-5 Super Sets For quality:

30 Sec Single arm Plank ( each )
20 GHDSU
1 Minute D-Ball Hold 60/40kg

Rst 1minutes between rounds

A,
2 Power Snatches, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift

B,
For time:
Row, 2 km
50 No Push Up Burpee Box Step Ups, 60/50cm
Row, 1 km
50 Over Unders,60/50cm
Row, 500 m
50 Toes-to-bars

Goal: Steady and consistent pace throughout and sub 35 min OPTION to wear a weight vest if you like

C,
3 rounds for quality of:
10 L/10 R Side Plank + External Rotations, pick load
10 Prone Snow Angels

EMOM 10

1 Minute : Ski or Row
2 Minute : 8 Kettlebell Swing + 8 Goblet Squat

Strength
2 rounds of
10/10 Single Arm Deadlift
10 Lunge with Rotation
10/10 m Hamstring March
5/5 Straight Arm Sit-Up
10 Sit-Up&Press

Wod
‘300 Challenge’
One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Goblet Reverse Lunge – 25 reps each
Thruster – 25 reps each
@24/16

Your target is under 15 minutes for the full 300 reps.

You will find it easier to perform each exercise in blocks of 5 or 10 before changing sides.

BARBELL CYCLING EFFICIENCY

4 rounds for time:
15 OHS @40/30kg
15 bar over burpee

tc: 15min