Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

90s on - 120s off x5:
6 hang power clean
6 sit up
6 no jump burpee / up & down

Start all intervals from the top. Focus on good technique in cleans over speed.

Result: total reps completed

15 km row

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
—————————————————————
3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
—————————————————————
3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
—————————————————————
2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 DU + 8/6 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

RestDay!

E2:30 x10, alt. between a & b:
a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

Target: Work ~90s / interval. Overall ~70% effort.

4 Sets of 5 @ 60-65% of 1RM Overhead Squat 43KG - 47KG

For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 reps

-Hand release push-ups
-Air squat
-Sit up

BikeErg intervals

8:00 Moderate
-into-
8 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
5:00 Moderate
-into
5 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
3:00 Easy
Total 42min