5min 3 reps
5min 2 reps
5min 1 rep

Pullups 5 x 3

5min *3
5min *2
5min *1
5min *3

2 rounds:
5 min row, moderate
- 15 T2B + 10 Pull Up
5 min ski, moderate
- 30 Air Squat + 20 Walking Lunges
5 min Echo
- 15 GHD + 10 HSPU

Legless rope climb 5sets

Engine

A) 30min Z2 Performed as:

• 5min C2 Bike
• 5min Ski

*rest 3-5min before B

B) 4 Sets Of:

-1min C2 Bike (75% effort)
-1min C2 Bike (80% effort)
-1min C2 Bike (85% effort)
Into, (no rest between)

• 20 T2B
• 15 Cal Ski
• 75 DU

• 15 C2B

• Rest 4min and repeat x 4-

🎵🎶🕺💃🎶🎵

A: Back squat 3x5
B: Bench press 3x5
C: 6min emom
Odd: Amrap FC Lunges
even: Amrap DB push press
1min rest
6min emom
Odd: Amrap Step ups
even: Amrap push ups
D: OH triceps extensions 2x10

3:00 easy bike row or run

Barbell warm up

10:00 to warm up deadlifts, hang power cleans, push jerks and thrusters

5 Rounds:

250m Row
25′ Handstand Walk
5 Bar Muscle-Ups
25′ Handstand Walk