4 rounds for time:

15 cal Echo bike
10 db box step-overs
8 ghd sit-ups

VX7A

Front squat 10-8-6-4

stp

E2,5mom

Tech training

Slow down (3-4s), accelerate up

Back Squat

6 x 3 @ 50-60%. Fast Hip extension

btw sets 3 High Box jumps

SO 3:15

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

For time
50 cal bike erg buy in
3 rounds
15 deadlift 80kg
30 du
15 hspu
30 du
50 cal bike erg cash out

3 rft
400m run
21 ctb
10 power clean 70kg

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.