3:00 SkiErg / 3:00 Echo bike@ easy
2:00 SkiErg / 2:00 Echo bike @ moderate
1:00 SkiErg @ moderate hard
+
2-3 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
8 Hang muscle snatch
8 Snatch grip presses behind the neck
8 Hang power snatches
+
2-3 Rounds @ increasing pace
10/7 (cal) Echo bike
5 Bar-facing burpees
10/7 (cal) SkiErg
7 Hang power snatches @ workout weight

Hang squat snatch

3x3 hang squat snatch @73-77%
3x2 hang squat snatch @80-85%
3x1 hang squat snatch @85-95%

2km bike
1 km row
Backsquat 3 x paino
50kg, 60kg, 70kg, 80kg, 85kg, 86kg

4 rounds

5 sandbag to shoulder
10 T2B
5 wallwalk
8 cal ski

2 min rest between rounds

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

AMRAP 6

8 Burpee to plate
8 GTOH w/plate 15/10kg

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

A: SL Bulgarian split squat 5set
B: SL Hip thrusters 3set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

4 Rounds, each for time

800m Run
12 Toes-to-bars
6 Power clean and jerks @ 82,5/60kg
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: 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).
Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
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.

3 sec pause at the bottom