3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Front squat + push jerk
Find a heavy 2RM for the day

3 RFT
400m run
25 AKBS 53/35
15 box jump overs

Practice Kipping HSPU for 10-15min
+
20min Amrap
10 Double KB overhead alternating reverse lunges
8 CTB
10 Double KB overhead alternating reverse lunges
8 Burpees

15 min ski
- moderate effort, kcals/hour over 800
- 6 min 5 damper
- 6 min 4 damper
- 3 min 3 damper
3x5 feet ha wall

A: E90S for 18min(6sets)
1: 5TTB
2: Amrap Hspu
B: 16min emom
Odd: 10cal Row
Even: 3x TnG C&j

"Hangry"
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches 43 / 29 kg
6 Strict Handstand Push-Ups

4x40sec 3min rest between
25min rest
4x40sec 3min rest between

All put row, damper @1

20min amrap
5 pull up
10 push up
15 Squat

PART I:

20 rounds:/10 min.
25s work
5s rest
1. burpees
2. lunges
3. burpees
4. situps

Each exercise counts as one round. The entire workout is 10 minutes long

Part II:

[YOGA]

Normal warm up
0:30 couch stretch right side
0:30 couch stretch left side

Every 10:00 for 30:00
30/24 cal row
200m run
30/24 cal bike
200m run