Back Squat

6 x 3 @ 50-60%. Fast Hip extension

btw sets 3 High Box jumps

SO 3:15

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

For time
50 cal bike erg buy in
3 rounds
15 deadlift 80kg
30 du
15 hspu
30 du
50 cal bike erg cash out

3 rft
400m run
21 ctb
10 power clean 70kg

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Barbell overhead press
Dead stop

30min amrap
X unbroken Goblet squats
X unbroken Burpees
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

Find hang power clean 1 RM

EMOM 9

1: 5-10 strict pull-ups
2: 8 bent over barbell rows @50kg
3: 1 rope climb

5 rounds for time:

18 cal standing bike @damper 10
5 muscle ups unbroken
6 power cleans @80kg