A,
5 rounds for time of:
10 Strict Pull-ups
15 Dumbbell Deadlifts, 32,5/22,5kg
Dumbbell Farmer Carry, 50 m

Wear a 9/6kg weight vest for an added challenge if you like.

Goal: Sub 18 min

B,
2 rounds for quality of:
Sled Push, pick load, 45m
Rest 1:30
Sled Push, pick load, 30m
Rest 1:30
Sled Push, pick load, 15m
Rest 1:30

Romanian deadlift 3x10

Alternate A,B&C for 4 rounds:

A) 3 Weighted Pull-Up + 3-6
Strict C2B
B) 6+6 Seated (floor) DB/KB
Press
C) 5 Depth Jump to Box *

*Start with a small box/stack of
plates. Perform an explosive
vertical jump!

6min AMRAP:

Row 1000/800m + remaining
time AMRAP of:
6 Power Clean
6 STOH
6 Box over Jump @75/60cm

RPE 4
Target: 2+ rounds

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kk

Alternate A,B&C for 4 rounds:

A) 3 Weighted Pull-Up + 3-6
Strict C2B
B) 6+6 Seated (floor) DB/KB
Press
C) 5 Depth Jump to Box *

*Start with a small box/stack of
plates. Perform an explosive
vertical jump!

Single Leg FL Calf Raises
2 x 25 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

45 - 60 minute @ Zone 2 ( Bike, Row, Ski or Run )

Every 5 minutes

1-2 Minutes Jump Rope / Single Leg Skill

A,
Snatch 1x1

Use the heaviest weight you can for the set.

20 mins to find a 1RM for the day.

B,
6 rounds for time of:
6 Alternating Front Rack Lunges, 61/43kg
6 Shoulder-to-Overheads
12 Ski Erg Calories

Goal
Sub 12 mins

C,
3 rounds for quality of:
5 WY Negatives
10 Scap Pull-ups
Bottoms-up Kettlebell Carry, pick load, 15m

15-12-9-6
Cal Airbike
Burpee box over
RPE 4

Target: Sweaty and nasty. Not
an all out effort but move
quickly

Skill practice