Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg

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4 rounds for quality

10 box step ups 22.5/15kg
7 ring row
5 push ups

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0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs

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10 min row
10 min bike
10 min ski

70-75% HR

16 min AMRAP
Buy in 1 000 m row
Box jump x 8
Thruster x 8

For time:
8 x 30m Skillmill Sledge Push Sprint
- Rest 1min btw sets.
- This is a SPRINT, no walking!!! Adjust the damper accordingly (8/6).

Min 1: 18/14cal Row
Min 2: 12 GHD Sit-ups / 15 Butterfly Sit-ups
Min 3: 4 Deadlifts
Min 4: Rest
- Build to heavy 4 rep Deadlift. Start @70-75% of 1RM

16 min AMRAP
Buy in ski 50/ 35 cal
Shoulder press x 4 / or push up x 4
Pull up x 4/ or ring row x 4

A: 8min emom: 3x plyo push ups
B1: OHS 4x5
B2: Leg curls 4x10
B3: Lat pull downs 4set

1. 45s ski erg
2. 10 steps db walking lunge
3. 45s echo bike
4. 10 GHD sit-up

Amrap 3 x4

A:
6 burpees over wall Ball
6 wall balls
60m prowler push @40
1 min rest

B:
10 hr push ups
10 box jumps
10 double db dl @2x22 5
1 min rest

A: Back squat 3-3-4
B: Bench press 3x10