Ski
Row
Bike

One minute each. First, choose duration (21-60min) then choose pace. You may choose one minute rest after each round.

Maintain same pace through the workout.

Leave pace & duration on the comments!

WU
tabata
air squat
KB/DB swing
+
3rds
4+4 KB/DB hang clean

1 AMRAP 8
10m DB Overhead walking lunge 22,5/15kg
10 T2B
10 box over burbee 60/40cm

Rest 4min

2 AMRAP 8
10 DB snatches 22,5/15kg
10m handstand walk
10 pull ups

Rest 4min

3 AMRAP 8
15 thruster 50/35kg
20 bar over burbee
AMRAP bar muscle up

Rest 4min

4 AMRAP 8
10 hang power clean 60/50kg
30 cal bike erg
AMRAP HSPU

Amraps 1-2 count all reps. Amraps 3-4 count only Muscle ups and HSPU.

Warm up(10)
3rds
20 jax
5 push ups(4-2-4-2) tempo
20 mountain climbers
5 squats(4-2-4-2)

tempo=
4 seconds down
2 second hold
4 seconds up
2 seconds hold

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
4 db/kettlebell swings(choose load)
8 burpees
4 goblet squats(4-2-4-2) tempo
8 plank tap(2 count)

Finisher
60 slow bikes
10 arm circles foward and backwards
1:00 quad stretch

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)

A: Back squat 5x6, amrap rpe 8 sista setet
B: Strict HSPU 3xMax
C: Floor press 3set

EMOM 10 mins (45”-15”)
Odd min : KB kang squat
Even min : KB pull through alt.

Amrap 20’

20 SDHP
20 M OH Walking Lunges
20 Thruster
20 M OH Walking Lunges
@16/24

Afterparty
3 x 20-20 Side Bend @20/28

110 min
WU for 15 min

1.Back squat
5x5x75 %
- 67.5 kg

2.Conditioning
A. FT, IGYG:
50 DB thruster 2x10 kg
50 cal ski erg
50 DB snatch 17.5 kg
50 cal AB
50 rev. lunges 2x15 kg
Time: 12.58

B. AMRAP20:
15 KB deadlifts 2x14 kg
20 squat jumps
15 KBS 16 kg
15 push ups
8+8 KB snatch 12 kg
Rest 1 min b.r.
Times: 3.20, 3.05, 3.00, 2.57, 3.10

3.Core
Tabata sit ups

3 sets

5 Back squat @80% 10RM
8/8 Single leg DB box step up