Odd: 5 hspu
Even: 5 strict pull up

5:00 BikeErg @ easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Echo bike @ easy pace
2:00 Row @ moderate pace
2:00 Echo bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
12 Wall balls @ 20/14
8 Lateral burpee box jump-overs, 24/20”
8 Wall balls @ 20/14#
4 Lateral burpee box jump-overs, 24/20”

Rest 3 to 5 minutes before you start the workout.

Weighted “Baseline”
500m Row
40 DB squats
30 Situps with plate
20 Pushups plate on back
10 Weighted Pullups

1 round
50x jump rope
4x KB high pull
4x sit ups
4x KB swing OH
4x v-ups

2 round
50x jump rope
6x KB high pull
6x sit ups
6x KB swing OH
6x v-ups

3 round
50x jump rope
8x KB high pull
8x sit ups
8x KB swing OH
8x v-ups

4 round
50x jump rope
10x KB high pull
10x sit ups
10x KB swing OH
10x v-ups

5 round
50x jump rope
12x KB high pull
12x sit ups
12x KB swing OH
12x v-ups

6 round
50x jump rope
14x KB high pull
14x sit ups
14x KB swing OH
14x v-ups

8-8-8-6-6

Go every 2:30

All Supersets

5x
1-5 pullup
8-12 db seated press

5x
8-12 lat pull down
8-12 cable tricep extensions

5x
8-12 cable bicep curls
12-16 reverse fly

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

A: Muscle snatch doubles up to heavy
B: Power snatch + squat snatch up to heavy+ techniqua
C: Emom 7’: Triple power clean +spit jerk

4-5 rounds with partner, ygIg one round

8 devils press 35/25 lbs
15/12 cal erg

Tc 18 min