100 cal assault bike (10min)
5X5 front squad every 2 min (10min)

15min or 6 rounds
Borzov walk with 10kg plate 10 m
Hands to toes abs 10
Db snatch 15kg 5+5

Benchpress 6x60 x3
Chinup hold on to top 10 s after every benchpress

50cal assault bike (cool down)

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean

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clean 6 set find daily max

6x every 2min

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For time :

60/45 Cal Ski
45 Bar Facing Burpees
100m Hs Walk

TC 15

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 85%

60 min amrap

1 km bike erg
1 km ski erg

5 rounds for time:
45 SU / 15 DU
12 sit up
6 power snatch
4 ohs
- rest 1min after each round -

TC: 20

✨️🎉✨️✨️🎉✨️🎉✨️✨️🎉✨️

Max meters or cals in 30 minutes on the concept2 bike erg

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)

5 Sets:

1:00 Max Power Snatches 35/25kg
1:00 Max Bar Facing Burpees

Set 2:00 between set.