Warm-up:

5:00 min light bike
Right into
3x
1:00 min @ 80% Watt
5+5 Samson lunges
40 Plate hops

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Bike workout:

40:00 minutes bike erg 5:00 min @ 75-80% watts
400m run

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerk

5 sets of 2 (Power clean & push jerks) @ 68%

Deadlifts

12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”

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Bonus:

Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

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For time:

40 wall balls
30 DB snatch
20 T2B
30 DB snatch
40 wall balls

R5JC

A: 10x 30 on/ 30 off pogo jumps
Straight into…
B: 10min emom 3x height jump
Straight into…
C: 2,5km run(Lilla rundan)
Straight into…
D: 20min emom 15xrkb swing

A: 1 Kb Snatch + 3 SA Kb press x5
B1: Assisted SA push ups 3x6/arm
B2: SA kb rows 3x15/arm
C: Push ups 5x10

10 Rounds with partner (5 each, YGIG) for time of:

• 500/400m Row
• 20 Pull-ups

Timecap: 30 minutes

Keep good technique

A,
Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.
20 mins to find your 1RM for the day.

B,
10 rounds for time of:
30 Double Unders
7 Deadlifts, 70/47kg
5 Box Jumps,70/60cm
3 Hang Squat Cleans, 70/47kg

Goal
Sub 20 mins

C,
Complete as many rounds as possible in 8 mins of:
10 R Paloff Press
Single Arm Kettlebell Overhead Carry, pick load, R 30m
L-Sit Hold, 15 secs
10 L Paloff Press
Single Arm Kettlebell Overhead Carry, pick load, L 30m

EASY

1) 1000m bike
2) 5pc & 10 situp

30-60 Min Bike
60-90 Min Walk
20-30 Min Swim
30-40 Min Jog