10 rounds for time:
10 m seal walk
10 burpees

2-4rounds:

45s side planks
40m D ball carry

100-120 Minutes @ HR ZONE 2

20-22-24-26-28... Calories

Ski
Row
Bike

Find in 1 RM

2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max

Warmup

Light Cardio 5 - 10 min
...into 2 Rounds

3 Push-Up to Downdog
10 banded GM
5 Baby Makers
3+3 World gratest stretch
10 Elbows Rotations
3 Shoulder Press
3 Front Squat
3 Hang Power Snatch
3 OHS
3 Sots Press

Front Squat

6 x 2 @ 80%

A: SA KB clean 8x2/arm
B1: SA Supinated grip lat pull downs 3xMax
B2: SL Hip thrusters 3set
C1: Forward leaning Db flys 2set
C2: Jane Fondas 2set/ben
D: Supinated Db biceps curls 1xMax

10 50% 1rm -1rm

For 30 to 45-minutes @ steady pace

4-minute Air bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

Deadlift
3 x 8 reps
Sumo deadlift
2 x 8 reps