12/9 cal Bike/Row
3 Ring Muscle up
1 Squat clean (100/70kg)

5 Minute Bike or 5 minute Jog at a conversational pace.
+
- Shoulder IR Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Stir the pot: 3 x 20s on/40s off.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

400m Run
1000/750m Bike
100 DU's

Time cap: 35min.

For time:

50 Cal row
40 ROB
30 Cal Row
20 ROB
10 Cal Row
5 ROB

For time:

21-15-9
Thrusters 45/32,5
Box Over Jumps 24/20"
3-2-1 Rope Climb

TC 7

Back Squat

3 x 4 x 70%
3 x 2 x 80%

Warm Up

1000m Bike
500m Row
10 Thrusters
7 Strict Pull Ups
8 Thruster
5 Strict Pull Ups
0:30 + 0:30 Lats Stretch
1:00 + 1:00 Ankle Mob
10+10 T Spine rotation

For time :

Run 5k
Bike 10k
Ski 3k

Shoulder press 5x5 reps, then max reps @ 80%