Aerobic condition:
10 min: C2 Bike
4min: ski or row
8 min: C2 Bike
4 min: ski or row
6min: C2 Bike
4min ski or row
4min: C2 Bike
4min ski or row
2min: C2 Bike
4 min ski or row
Go easy aerobic pace.

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

Reps 21-15-9
- Lunges bb back rack 45kg
- leg lift strict

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
5 giant sets
10 push ups
10 hammer curls
10 bent over row
10 overhead tricep extension
10 sit ups
Complete all exercises back to back
rest as needed between sets

Finisher
1:00 plank
1:00 chest opener

AMRAP 12min
9/7cal assault bike
2-4-6-8-10-12-14...
Fr.squat (from floor) 60/45kg
Burpees over bar

Intervals run 4 min + 1 min walk

EMOM 30

9-12 cal row
12 wallball
3-5 strict toes to bar

AMRAP 24

50 C2B
21 HR push ups
100 du´s
30 dumbbell snatch 25/15kg alternating.

Metcon 1:

21-15-9: Back Squats (205lbs), GHD Situps
Time - 8:28

Metcon 2:
Open WOD 14.4: 10 DL (135), 15 BJ (24"), 15 DL (185), 15 BJ, 20 DL (225), 15 BJ....Stopped after this round

90 reps in 6 mins (total workout was a 12min amrap)

5 rounds
400m run (modaret to hard pace)
600 jog
400m walk