10 Rounds
1 min erg 1
1 min erg 2
1 min box step ups
1 min shuttle run
1 min wall walks
*Easy Pace!!! Total 50 min

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
10 hollow to arch rolls

rest 4 minutes

8 min amrap:
500/400 m bike
3 wall walks (skaalaus 6 inchworms)
2 rope climbs

rest 4 minutes

8 min amrap:
30 double unders
10 med ball cleans 9/6 kg
30 s plank hold

A: Bench Press 5-5-5
B: 2x Snatch no hip Deadlift + 1x Snatch pull x5
C: Front squat 5-5-5
D: Pull down rows 3set
E: Behind the head triceps extensions 3set
F: Sled push sprints 6x2x10m

3) 3 rounds
20 kb hang squat cleans 24kg/16kg, alternating
6 strict pull ups
6 pass throughs
3+3 TGU 24kg/16kg

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

2min AMRAP deadlifts at 100/70 kg

On The 2:30 x 6 Sets :

11-9-7-5-3-1

• Start around 60-65% & Build.

A: Bench press 5x3
B: Reverse grip lat pull downs 1xMax

4 Sets :

3 Weighted Pull-Ups
3 Weighted Dip

As many Fish as Possible.