30min for quality

42 Cal Erg of your choice
21 Air squat
21 Push-Up
21 Abmat Sit-ups

Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

Workout Part 1: Run 1 mile at the fastest pace you can
Record your time
Use this time to help determine what "ability group" you will run in for group sessions

Workout Part 2:
A) Complete 3 sets of Hand release push ups
Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

B) Complete 3 sets of Pull ups
Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

Cool-down: 800 meter walk
10 minutes of foam roller and 5 minutes of band stretching

Log your results in the comments. Keep track of your push up and pull up performance/progress.

• 90s. Row/Bike

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 60s. Row/Bike

• 2x
  30s. Kipping swing
  30s. Muscle snatch (Below knees)
  30s. Hollow rocks

• 30s. Row / Bike

• Mobility...

• 2-3x
  2 Pull up/C2B+ Push up / Muscle up
  4 Power snatch (add weights)
  8 Box jump overs

6 sets of
In 3 mins :
Complete 400m row/bike/ski

Remaining time :
Amrap of
5 Target Burpee
5 wall ball @9/6kg

REST 2 mins between sets
Hard effort each set!
Stay consistent!

Weighted chin up

Weighted pull up

Bench press
- H3
- 2 x 8

Push press 7x4/ ran
Go heavy!

Basic Condition 80 minutes

20-22-24-26-28-30-32....

*Every 8 minutes

3 rnds "Cindy"

E90S for 15min
Snatch x3@light weight, focus on speed
+
8min amrap
2-4-6-8-10…
DL @ light - moderate weight
Box jumps