5 rounds
500m row
10 burpee ringpullups(strict)
500m row
15 medball cleans 15kg

5x6 Deficit Deadlift

Engine

A) 30min Z2 Performed as:

• 5min C2 Bike
• 5min Ski

*rest 3-5min before B

B) 4 Sets Of:

-1min C2 Bike (75% effort)
-1min C2 Bike (80% effort)
-1min C2 Bike (85% effort)
Into, (no rest between)

• 20 T2B
• 15 Cal Ski
• 75 DU

• 15 C2B

• Rest 4min and repeat x 4-

27 burpees/kettlebell swings/x 2 Hrpu.
6 ring dips and pull ups
21 b/kbs/x2 hrpu
6/6
15.......
6/6
9........
6/6

50 rounds
1 deadlift 160/100kg
2 BMU
3 pistols
Tc 60'

B. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60%

REST 3 minutes

25 handstand push ups
50 double unders
13 clean and jerks @ 70%

REST 3 minutes

25 wall balls
50 Double unders
11 clean and jerks @ 75%

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80%

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85%

2 rounds:
5 min row, moderate
- 15 T2B + 10 Pull Up
5 min ski, moderate
- 30 Air Squat + 20 Walking Lunges
5 min Echo
- 15 GHD + 10 HSPU

5min *3
5min *2
5min *1
5min *3

Check in: 24 cal ski/row

Then 5 rounds:

8 power clean 60/40kg
8 pullup
8 weighted box step 2x22.5/15kg

Check out: 24 cal ski/row

8-1 Challenge, burpees/kettlebell swings (12kg for lads/6 for ladies)/squats to step. Used 24kg kettlebell instead of 12 kg. Heart rate jacked to 201💓. 4:51.