A1: Fat grip strict pull ups 3xMax
A2: Dips 3xMax
B1: SA biased transversal bar rows 2xMax
B2: Feet elevated box Hspu 2xMax

Rest day

JH 60 min

Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

FOR TIME OF:
30-20-10
PULL UP
FRONT SQUAT 60/40 40/25

1 squat clean & jerk every minute on the minute

3 rounds
a) row 15cal
b) 20 box jumps
c) 15 wallball
d) 20 DB snatch 15kg
e) rest

EMOM 10'
a) 6 Back squat
b) 2 Front squat

A: Shoulder press 8x5 @65%
B1: BB transversal incline rows 3x12
B2: Dips 3x6
C1: lat pull downs 2x5
C2: wide elevated push ups 2x20
C3: DB shoulder flys 2x10

Easy aerobic pace:
Row / Run / Ski / Bike / (Swim)
~40-60min.

• mixed any way...

Example 1:
10 rds:
1min. Row
1min. Bike
1min. Ski
1min. Rest

Example 2:
Run 10min.
Bike 10min.
Row 10min.
Ski 10min.

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
5/4/1=:25 work :15 plank :20 rest
body builders
wallsit
lateral hopovers
reverse sb burpee w/press

Finisher
50 cross crunch
1:00 butterfly stretch