50min easy
10min moderate

For time
1000 m airbike
15 hspu
5 power clean 70kg
800 m airbike
12 hspu
5 power clean 70kg
600 m airbike
9 hspu
5 power clean 70kg
400 m airbike
6 hspu
5 power clean 70kg
200 m airbike
3 hspu
5 power clean 70kg

For time:
50-40-30-20-10
Double unders
DB snatches

50/40 cal ski after each round

0-5: 5 Power cleans (80kg)
6-10: 3 Power cleans (90kg)
11-15: 1 Power clean (find a heavy 1)

2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(25)
5 giant sets-
10 single arm devil press
15 toe to pole(anchored leg raise)
20 dumbbell hopovers
200m suit case carry-change hands at the 100m mark
rest no more than 1:30 rest after each round

Finisher
100 russian twist
1:00 samson

Weighted dip 5-5-3

Bench press

EMOM - choose your Range, 10-20min

DT - choose reps & loading

Hold the pace

3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #2 of 2 with this set.

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(10)
50 heavy rope, jump rope, double unders
100m run
40 sit ups
100m run
30 push ups
100m run
20 russian kbs
100m run
10 pull ups
100m run

Finisher
100 flutters
1:00 samson