AM: 65 min
A. 2 rounds for consistency:
Row 10 minutes
Ski 10 minutes
Bike 10 minutes

PM: 150 min
WU for 15 min
1.GS
A. HSW 15 min
- 12 m.

B. MU 60 min
- Skill drills
- MU 18 x 1 reps
- Total of 18 MU

C. Ring MU Strength and control:
- 3 sets of: Feet assisted Russian dips - 8 9 9 reps
- Rest as needed, then:
- 3 sets of: Negative strict ring muscle ups - 3 3 3 reps

2.Strength
A. Romanian deadlift 5 x 8
- Rest as needed-
- Build to heavy! (RiR 1)

3.Accessory
A. 3 sets:
- 6+6 Prone hip extensions
- 10 Full can lifts
- 10 90-90 Hip rotations

Every 3 min for 30 min:
200 m row
Alternating between
10 pu
15 air squat
30 sit up

Pick one card at a time. Do as many calories or reps what the card tells you. Take the next card when you are ready.

Spades: C2 bike
Hearts: Burpees
Diamonds: KBS
Clubs: Situps
Joker: 5-6 x power cleans / deadlift

No time cap, do it for quality! So no all out!

Btw. Aces = 14

Bench Press

5x8@65-75%

Btw sets 7-10 Strict pull ups. Rest as needed

21-15-9
Synchron Thruster 45/30kg
Synch Burpee over the bar

3 mins rest

100 WB 12/9kg
100 Box Jump Over 70/60cm

TC:35 min

Strict KTE 4x10

3x4rounds 90sec send off.
Pull ups: 1-2-3-4
push ups: 2-4-6-8
air squat: 4-6-8-12

AM: 60 min
2 min run/1 min walk

PM: 160 min
Warm up 15 min
1.GS
A. HSW 10 min
- 5 m.

B. MU 50 min
- Skill drills
- MU 10 x 1

C. Bfly + bfly CTB 20 min
- Bfly - 25 reps
- BCTB - box sets x 3
- Kip swing + CTB 2 x 3
- CTB singles 5 x 1

D. EMOM8: kip HSPU x 4 reps

2.WL
A. Clean pull + Squat clean
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
10 KB Front rack step ups (Heavy!) - 4 x 12 kg
8-12 Archer ring rows - 10 12 10 10 reps
- Rest 90 s. between rounds-

EMOM 15:
10cal row
10cal airbike
10 x hang clean (60%)
4min rest
EMOM 10
20 abmat
20 walking lunge

1000m row
50 Burpees
50 Box jumps
800m run