Ski
Row
Bike

One minute each. First, choose duration (21-60min) then choose pace. You may choose one minute rest after each round.

Maintain same pace through the workout.

Leave pace & duration on the comments!

WU
tabata
air squat
KB/DB swing
+
3rds
4+4 KB/DB hang clean

With increasing weight do
5-5-3-3-2-2-1-1

Rest as needed

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)

AMRAP 18

• 10 hang power snatches
• 10 wall-ball shots
• 10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft

A: Back squat 5x6, amrap rpe 8 sista setet
B: Strict HSPU 3xMax
C: Floor press 3set

10x2 split jerk