Bike erg 50 cal
Row 50 cal
Ski 50 cal
For time

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
5 tempo goblet squats on the 2:00 x5(use dumbbell, kettlebell, sandbag, bae) tempo 3-2-3-2)

WRK(20)
WRK 4:00 REST 1:00 X4
10 air squats
20 jump rope or double unders
40m shuttle

Finisher
60 rtw
1:00 pigeon stretch

145 min

1.BCTB
- BFLY 2x10
- KS+BTCB 4x5

Hard routine
Warm up for 15 min

2.Gymnastics
E2MOM16:
A. TE BMU + easy bike - 4 4 4 4
B. TE HSW + easy bike - 2 4 4 6 m (in sets of 2 m)

3.Power clean + push press
H1+3

4.Metcon
A. FT:
15 - 12 - 9 TTB
3 - 2 - 1 rope climb
Time: 4.20

Rest 10 min

B. FT:
21 - 15 - 9
Double KBS - 2 x 16 kg
Burpee box jump
Time: 7.16

5.Strength
A. Tabata shoulder press
- 10 kg
- 4x11 + 4x10

B. Bicep curls w/barbell YGIG 1 - 10 - 1
- 10 kg

C. GHDSU 4 x 25

1) Front rack lunge x 10
2) Banded walk 45s
3) Deadlift x 10
4) Single leg hip thrust x 5/5

EMOM 20min

5x65%
4x75%
4x80%
4x85%

WU
6-8min. at easy pace
5+5 KB/DB around body
3+3 KB/DB around head
10x sit up
2-4x inch worm

5 sets of 4 push jerks

60 min max calories

Virtual Games Event 1

For time
5,000-m row

warm up: 10min erg ascending pace + shoulder openers

5rds 1min on/1min off
10-20wall ball (unbroken set)
max reps du