40 - 60 min Run, Bike Or Row

30 - 40 min ( 6 - 8 rounds )

Minute 1 : Bike Erg Calories
Minute 2 : Strict Weighted Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : Strict Weighted Ring Dips
Minute 5 : Rest

2 - 3 Rounds:

1:00 Bike
5 Good Mornings
5 Back Squat
5 Elbows Rotations
5 Strict Press
5 Stiff Legged DL
5 Front Squat

A,
Tempo Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pull to the hip pocket and GO!

B,
Every 1 min for 40 mins, alternating between:
max rep Bike Calories
10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
max rep Row Calories
10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

Bike Calories- moderate pace
Row Calories- moderate pace

Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

A1) High hang squat clean 3x4x70%
A2) Drop jump 3x5
A3) explosive ring row 3x6
A4) Split Bounces 3x10

5 rounds for time of

10 box jumps
10 inverted burpees

♀ 30-in box ♂ 36-in box

4 Superset for Quality:

50 second Hang From Bar
30 GHDSU
100m Farmers Carry

Rest 1 minute between sets.

1) bike
2) ski

Choose pace, rpe 3+

100 bench presses for time (50/35kg)

*Every time you break a set, do 20/10 cal ski erg

5min Bike/Row/Ski/Run

Then 2-3 rounds:
10 Broad jumps
5 OHS with barbell/pvc (slow
tempo)
10 Behind the neck press
5 High box jumps (explosive!)
15-30sec Handstand hold

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Squat flow with plate