weighted pull-up

1. Build to today's heavy 5
2. 3x5 @50% of 1

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x3min Monostructural Work (moderate/hard)
- Every 3min different machine (Row, Ski, AB)
- 1min Rest btw machines

Straight into

3x2min Monostructural Work (easy)
- Every 2min different machine (Row, Ski, AB)
- 1min Rest btw machines

10-15min Cooldown

For time

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Wide grip Bench press 10-10-8-8 reps

5 rounds for quality of:
Row Calories, 3 mins
Bike Erg Calories, 3 mins
Ski, 3 mins
mobility movement from below
- green zone 65-75% HR

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Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

90 minutes @ HR Zone 1-2

You can use ergos as you like.

10min easy pace bike (NOSE BREATHING)
*
EMOM x 40-60

1) 7-15cal row
2) 7-15cal bike
3) 7-15cal ski
4) 20-30 DU
*
10min easy pace bike (NOSE BREATHING)

TARGET PK2

AMRAP 10

2-4-6-8-10-12

Cal row
Double DB Cleans @2*15kg
Double DB Front Squats @2*15kg

6 Sets :

8 Reps, Build in Heavy

Rest 1-2 Minutes between sets.

For Time

50 cal
1 min break
40 cal
1 min break
30 cal
1 min break
20
1 min break
10 cal