Warm Up:
2:00 easy
:30 moderate
:30 easy
:30 moderate/fast
:30 easy
:30 Sprint

BikeErg Intervals:
5 Min Easy, 4 Min Mod (80-85 RPM)
4 Min Easy, 4 Min Mod (85 RPM)
4 Min Easy, 3 Min Hard (85-90 RPM)
3 Min Easy, 3 Min Hard (90 RPM)
3 Min Easy, 2 Min Harder (90-95 RPM)
2 Min Easy, 2 Min Harder (95 RPM)
2 Min Easy, 1 Min Hardest (95-100 RPM)
1 Min Easy, 1 Min Hardest (100 RPM)

Strict pull ups

4-4-4-4-4

Go every 2:00

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3 sets x AMRAP 3:

6 bar facing burbee
6 hang power cleans
6 STOH
6 front squat
AMRAP wallball shots

Rest 90s between sets

40 min amrap:
40/30 cal row or ski
15 med ball cleans 9/6 kg
20 KB swings
30 double unders
40/30 cal bike
30 sit ups
20 alternating box step ups 24/20”
10 burpees

3 rounds for time:

10 DU's or 20 single unders
20 air squat
30 sit ups

TC7 min

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups / Banded Strict Pull-Up
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs @ light
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
- RPE 5
- Video: https://vimeo.com/879678683?share=copy

5 rounds:
20 Dead Bugs (1=1)
1min Dead Hang
1min Sorenson Hold
- Rest as needed btw movements

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

ABS: 3 rounds of:
10 Weighted AMSU
30s Plank hold
10 Ab-wheels
30s Plank hold
10 T2B
30s Plank hold
Rest

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x5 @65kg
1x3 @75kg
1x2 @85kg
2x1 @100kg

Front Squat

1x5 @60kg
3x4 @70kg

Gymnastic EMOM

EMOM 10:

1) 6-10 Strict Hspu + Amrap: Power Clean and Jerk @50kg
2) Rest

-Rest 5min-

EMOM 10:

1) 10 k.Hspu + Amrap: Thruster @50kg
2) Rest