First with ROW and then with SKI erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

• If you have only 1 machine available use then same machine for 6 intervals today!

A.
2 sets
12 min AMRAP:
24 Cal bike erg
12 Burpee over parallette
6 Ring MU (12 toes to rings)
*rest 5 min btw sets

B.
5 sets for time
20 Cal ski erg
3 Power snatch
20 WB
3 Power snatch
*rest 2 min btw sets

30 hspu kipping
20 box jump over 60cm
30 hspu kipping

3 rounds
10 banded tall kneeling pallow press R/L
20 kb/plate slashers R/L
30 russian twists feet off the ground (total)
rest 1.5-2min bwn rounds

Amrap 14
10 devil press
10 box step up
10 ttb
Dumbell 24kg

AMRAP 12
50-40-30-20-10
Air Squat
3-6-9-12-15
Pull Ups
*0:30 Plank Hold after every rounds

A) Strict HSPU: 1,2,3,...
B) DU: 5,10,15...

• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift

DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3x8min amrap
3min rest btwn sets
You Go I Go
1. 3 power clean 60kg + 6 bar over burpee
2. 3 power snatch 50kg + 20 du
3. 8min tabata bike/row/ski