100 min
Warm up
Spinning
Core

105 min
Upper body strength
- Weighted chin up 4x5x12.5
- Shoulder press 3x8x25
- Bench press 4x8x45
- Cable row
- Straight arm lat pulldown
- Lateral raise
- Face pull
- DB row
- Bicep curl Z-bar
- Bicep curl & press

125 min

1.MU
- Drills
- MU 10 x 1

2.Metcon
A.EMOM8
5 CTB + 5 cal bike

Rest 3

B.AMRAP8
10 pull up
10 wall ball
150 m run
Reps: 4 rnds + 3 pull up

Rest 3

C.AMRAP8
8 TTB
10 box step overs w/DB 15 kg
12 cal bike
Reps: 4 rnds

Rest 3

D.AMRAP8
20 wall ball
200 m run
20 cal bike
Reps: 2 rnds + 20 wall ball

Outdoor Sport

Running / Biking / Hiking

BB Front rack walking lunges 5x12steps
+
100 Shoulder press for time 20/15kg
Every time you drop the bar 10 burpee penalty.

For 32 min: 1 min ON / 1 min OFF

1) Power clean 35 kg
2) Wall ball 14 lbs
3) Box jump over
4) Assaultbike/ ski

For time
30 cal bike erg
130 du
30 cal bike erg
On the 0:00 and every minute 7 deadlift 80kg

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

Deadlift 3-3-3-3-3-3

A,
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
Sandbag Zercher Carry, pick load, 100 m
20 Sandbag Box Step Overs, pick load
Single Arm Suitcase Carry, pick load, L 50 m/R 50 m

Sandbag Zercher Carry / Kettlebell Zercher Carry
Sandbag Box Step Overs / Kettlebell Box Step Overs

C,
For quality:
12-9-6-3 reps of:
Toes-to-bars
Hip Extension