30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

30min for quality
1-3 rope climb
5-8 + 5-8 pistol squat
6-10 sandbag over shoulder
5-8 paused ring row
8-12 weighted box get over
8-12 deadlift (~50%)

Penkkipunnerrus 10-6-2 reps

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 DU + 8/6 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

Back squat
4, 3, 2 and 1RM

4 Rounds, each for time

800m Run
40/32 (cal) Echo bike
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Pace. You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
This movement combo will push your HR high just in time for those bar muscle-ups. Take a little break before jumping up and don’t hesitate to break them into sets as needed (don’t risk flying off the bar). IF it’d take you more than 3 sets to finish the bMU, look at the movement options to keep the intent of the session.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.

3 Rounds :

2:00 Cardio
10 Kettlebell Swing
0:30 Active Spiderman
5 + 5 Hang DB Snatch
5 Air Squat

Strict pull up 3 x 1

Ladder

Squat clean 1RM