For time ruck 4km with 15kg rucksack

3 rounds:

4-6 bench press / db bench
5-8 pull-ups

bench press not all out

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4x 10min
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

For time

• 21 burpees
• 50-foot handstand walk
• 18 burpees
• 50-foot handstand walk
• 15 burpees
• 50-foot handstand walk
• 12 burpees
• 50-foot handstand walk
• 9 burpees
• 50-foot handstand walk
• 6 burpees
• 50-foot handstand walk
• 3 burpees

Ascending weight

Strength:

A, In 12 mins:
Landmine Hack Squat 4x10 reps

B, 3-4 Sets:
DB Suitcase Poliquin Step Up x 10/10 @mod
Banded Glute Kickbacks x12-15

C, WOD:
Every 1:30 x 5 / rest 1:00
15/12 cal Bike
Rem.time max Lateral Jump Over Bar

Snatch 10-8-6-4-2
Aloitus 60% 1 maximista

For quality
3 - 4 setts
A1. Pull up + supine ring row 4 + 4
A2. Shoulder press + push press 4 + 4
B1. Overhead squat 8
B2. Romanian deadlift 8
C1. Floor press DB/ KB 12
C2. OH lunge 12

WARM UP

10-20min easy pace bike / nose breathing only

COOLDOWN

10-20min easy pace bike / nose breathing only