1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

Warm Up
2 rounds
1 min ski or row
1 min ab or run
4 inch worm
8 walking lunges + twits
8 wb goblet squats
8 db snatch @light weight

Metcon
Emom 20
1) Ski or row x 45 sec
2) wall ball shots x 8-12 reps
3) Air Bike or run x 45 sec
4) db snatches x 8-12 reps

Accessory Work
3x15 toe up rdl with dumbbells
3x12/12 single arm seated kb press @8-12/12-16kg
rest as needed

AMRAP 10 min
5 burpee box jump-overs
1 power snatch

*Add 1 snatch after each round.
@ 60/43kg

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
@25/17.5kg

For time :

5 Mile Echo Bike

Every 2 minutes ( Starting at 0:00 )

250m Ski

10 DL 70kg
15 HRPU
5 T2B

Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row

Finfd your 1RM

3-3-2-2-1-1-1

Go every 2:30

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.