1) C2 bike 15-20 cal
2) Clean & Jerk 4-6 reps
3) C2 ski 10-15 cal
4) Wallball 15-20 reps
5) C2 row 15-20 cal
6) KBS 15-20 reps

Pace / RPE target 3-4/5

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

A: SL standing hamstring curls 3set
B: Bench press 3-3-3+
C: Pull ups 3xMax
D: Incline db bench press 4set
E: leg extensions 3set
F: OH triceps extensions 3set

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

Shoulder press 3x5
Penkki 3x8

6-6-4-4

For time
120 DU
40 DB snatch
20
10 Wall walk
20
40 DB smatch
120 DU