EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walk

Target average hr zone 2

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

Accessory:

2 rounds:
12 landmine rotations with split jump
20 side plank crunches, R
20 side plank crunches, L

Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets

Back Squat 8-6-4-4

Front Squat 5-4-3-3

-6 OHS
-12 db snatch 20/15kg
-18 abmat sit-up

A:
Spitz snatch + squat snatch 8x1+2 @easy weight

B:
Squat snatch 5x2 @moderate-heavy weight

A) 3 supersets of:
-Double kettlebell pendlay row x 8-12 reps
-Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
-rest 90-120 sec between sets-

B) 3 trisets of:
6 (weighted) strict pull-ups
12 push-ups on dumbbells
24 banded pull apart (orange band)
-rest 90-120 sec between sets-

C) Core work
2-3 sets
20-30 sec banded plank hold
10/10 side V sit-ups

EMOM x 8-12
1) row
2) bike