5x 3min On / 1min Off:
1:30 Light effort
1:00 Moderate efflrt
:30 Hard effort

• Row/Bike erg/Assault bike

• 4 Sets of:
GHD Hip Extensions 15-25 reps
0:30 rest each sets

1x5 @70%
3x3 @73-76-79%
5x1 @82-85-88-x-x%

• after each set: 7.5m HS-walk practice

• The fnal two sets are left open. Based on feel.

For time

96 du
8 rounds 6 DL 80kg + burpees facing bar
96 kcal row

Lepoja

1A: in a 12 min TC (you must rest)
run 1k rest 2 mins
run 800m rest 1 mins
run 600m -

*8 mins to warm up and build upto weight

1B: perform a 10 min amrap of bear complex:-
Power clean
Front squat
Push press
Back squat
Push press
*RX weight 70/50

Perform 90” ON, 90” OFF x 6 intervals
12 KB A.Swing @32/24 kg

10 M / 8 W Calories Row or 8 M / 6 W cal Bike
6 Knee to Elbows
+
max reps Push Ups

On a running clock, row AND run 5,000 meters.

Deadlifts 12-12-10-10-8

CNJ 6x2
Clean pull 5x3
Front squat 5x4