Warm up
2 rounds
1:00 bike@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD

Metcon
Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
200-300m run OR 15/12 calories of ski or bike
8-10 butterfly/kipping pull ups (unbroken set)
10 wall ball shots @20/14lbs
10 ghd sit ups OR V-UPS
200-300m run OR 15/12 calories of ski or bike
1-2 rope climb
5+5 kb hang snatches @light/mod weight
5+5 single arm ohs with same kb

Cool down
Whole body foam rolling around (spend about 10 minutes

4 rounds for time:

20 cal row
7 ghd sit-ups
7 hang power cleans
5 push jerks

VX7A

Go heavy 1 RM

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

A: Bench press 4x5
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Powell raise 2set
C2: BB skull cruschers 2set

20min emom

1. Thruster 10 reps 40kg
2. Echo bike 10-12 cal

For Time:

27 Deadlfts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlfts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlfts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlfts, 9 Toes To Bar, 27/21 Calorie Row

Barbell – (205/145)
Kilos- (93/65)

30 min amrap

• 40 Cals on bike/ERG
• 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

6 rounds
10 plate press 10 kg
10/10 elbow rotation from waist 5 kg
10 weighted situps 10 kg plate
10/10 KB rotation round head 10 kg KB
10-8-6-4 -2 bench press, 15-25 kg
Handstand hold 45 sec against wall

1. DB box step up 10 kg/ 10 rep
2. Russian Twist with KB 10 kg 20 r
3. KB clean and jerk 8/8 r
4. Goblet squat 15 alt. Hollowbody rock 15
5. Rest