A,
Every 1 min for 10 mins, alternating between:
10 Bike Calories + 1 Dumbbell Snatch, 32/22,5kg
9 Bike Calories + 2 Dumbbell Snatches,
8 Bike Calories + 3 Dumbbell Snatches,
7 Bike Calories + 4 Dumbbell Snatches,
6 Bike Calories + 5 Dumbbell Snatches,
5 Bike Calories + 6 Dumbbell Snatches,
4 Bike Calories + 7 Dumbbell Snatches,
3 Bike Calories + 8 Dumbbell Snatches,
2 Bike Calories + 9 Dumbbell Snatches,
1 Bike Calorie + 10 Dumbbell Snatches,

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a challenging weight that you think you can complete all 5 rounds unborken with.

Every 3:00 x 5
15/12cal Row
4 C2B / 8 Pull-ups
8 T2B
- Try to go UB with C2B & T2B, so that after c2b, you continue straight into t2b.

4x6 Front squat

3-5 Sets:
2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.

on an assault bike
5 sets 2 min each
Riding at your 105% of 3 Minute Average Pace
--rest 5min between each set --

Adductor Plank: 3 x 30s each. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Sets of 5 @ Light Weights (2 Seconds Up & Down)

4 rounds, each round for time,
Rest 3 mins between each round, of:
30/24 Row Calories
30/24 Ski Erg Calories
30/24 Assault Bike Calories
20/15 Row Calories
20/15 Ski Erg Calories
20/15 Assault Bike Calories
10/8 Row Calories
10/8 Ski Erg Calories
10/8 Assault Bike Calories

Every 2 mins for 20 mins, alternating between:
A) 75 Double Unders + 3 Legless Rope Climb pull ups
B)15/12 Ski Erg Calories + 2 Rope Climbs

3-5 Sets:
2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.