2-3 min light cardio
10-15 pass through with stick
1-1.5 min wall pec strech R/L
1-2 min pigeon pose strech R/L

Amrap 3'
21 ohs 35kg
21 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
18 ohs 40kg
18 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
15 ohs 45kg
15 lateral burpees
Max effort cal bike erg
3' rest
Amrap 3'
12 ohs 50kg
12 lateral burpees
Max effort cal bike erg

mobility

20 min

2/4/6/8/10..... with 1x17.5 kg DB

• Alternating Hang power Cleans
• Alternating reverse lunges w. DB on Shoulder
• Goblet squats
• Burpees over DB

2x16 lunges

2000m bike
50 pull up
40 front squat 60kg
30 t2b
20 burpee box jump over
10 thruster 60kg
2000m bike

3 rounds for time of:

• Run 800 meters
• 30 pull-ups
• 40 push-ups
• 50 squats

First 3000 m row

Then

5 rounds:

10 T2B
10 Burpee

EMOM 39:
1min Row
1min SkiErg
1min Assault Bike
1min Rest

Set a single number of calories and complete that amount of work each minute - every minute.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling:
Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

Heavy kettlebell high swing
100 reps for (quality) time

Use triple extension both in swing AND catch.
This workout should not hurt your back but burn your CALVES and forearms!