For time, split anyhow:
4 km run or 300/240 cal row
100 pistol squats
100 KB snatches 16/12 kg

40 min timecap.

200m Ski Erg
50 DU
200m Row
50 DU
15/12cal AB
50 DU
200m Row
50 DU
200m Ski Erg
50m Skillmill Sled Push 10/9

A) Amrap 10’
Complex:
1 Clean
1 FRSQ
1 Press
1 OH Forward Lunge
1 Snatch
/Side
Add 1 more rep for every movement in every set(2,2,2,2,2…3,3,3,3,3…)
@24/16

B) 5x100 m Farmer’s Carry
Rest: 1 min
@2x24/16

C) 3 rounds of
10 Toes To KB
10 Sit-Up Reach
10 KB Tosses
Rest: 1 min
@28/20

Back Squat, 2-3 sec pause on bottom

2x5
2x4
2x3
2x3

Go Every 2:30

Bike Sprint: 8 x 10s on 20s off:
+
DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 rounds for time:

500 m row
20 kb swings
10 ghd sit-ups

VX7A

Power clean 4x2 reps

AMRAP 12

2-4-6-8-10.....

Hand Release Push Ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunge

DB`S 22,5/15kg

• Break The push Ups as needed. Try to avoid any slow "sticky" reps. -The pace on the bike should be the last priority here. Bike as a pace that will allow you to hold on for big unbroken sets of lunges.
• Aim to go unbroken on the lunges for as ling as you can.

5 Sets

3 Deficit HSPU

Rest 2 - 3 minutes between sets.

• This can be kipping or strict reps.
• Athletes can build in deficit or remain the same across.

For total Load:

5 Sets of 2