A,
Every 5 mins for 15 mins do:
8 Front Squats, 61/43kg
16 Box Jumps, 60/50cm
24/20 echo Bike Calories
16 Burpees
8 Push Press, 61/43kg

Goal is to have a sustained effort throughout and finish each round in a similar time.

B,
For distance:
Monostructural Cardio: 1x 25 mins
Post Recovery:
Bike, Row, or Ride at a Recovery pace till the clock hits 25 min

10 MIN

• 1/2/3/4/5... DL (2x24kg KB)
• 1/2/3/4/5... Thrusters (2x24kg KB)
• 1/2/3/4/5... Burpees

A: Learning panda pulls - easy weight doubles (6-8 sets)

B: Panda pull - 3x2 @1rm squat snatch

C: Squat snatch waves, 2-1-1, 2-1-1, 2-1-1, start every set heavier than the last one

Front squat 10-10-8-8 reps

A1: Push ups 4x12
A2: SA KB rows 4x10/arm
B1: Banded over head triceps extensions 3set
B2: DB biceps curls 3set
C: SA DB Shoulder flys 3set

3 rounds of:
10 Crunches
20 Cross crunches
10 Reverse crunches
20 Jack knives
10 Hollow rocks
Rest

5 rounds for time of

• Bike 1,600 meters
• 30 single dumbbell hang clean and jerks
• 30 push-ups

♀ 35-lb DB ♂ 50-lb DB

A: Bench press 5x3
B: Strict pull ups 3xMax
C: Seated Shoulder press 4x6
D: Narrow grip lat pull 4x6
E: Triceps push downs 1xMax

A: Trap bar loaded jumps 6x3
B: Power clean 3x3-1x2-1x1
C: leg press Amrap @160kg
D: Leg extensions 3set
E: Leg curls 3x8
F: Adductor exercise machine 1x Amrap

Shoulderpress 10-8-6-8-10