3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

---

7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

Bar muscle up

A)hollow box slides 3x 6-10

B) 3 position bmu on box (4x2-3 reps
- arch
- Jump to hollow
- Support

C) Low bar box as hip to bar + transition

D). Jump to hollow + hip to bar
E). Banded hip to bar + transition

E3MOM x 20 Cindy + rest of time C2 metres
Tarket 1 km per round Total 20 km

Db press
10-9-8-7-6-5-4-3-2-1

in between sets 3 banded pull-ups

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up
pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

For time
- 2,000-meter row

First find heavy 5RM overhead squat

Then 3x5 e2mom, 80-90% of todays 5rm

WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

2-3rounds:

4min ON / 1min OFF
1) 10-20 box jump + bike
2) 20-30 alternate v-up + ski
3) 20-30 kbs + row
4) 30-75 DU echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Partner workout (You go, I go - except for running)

400m partner run
5 minutes for max distance: sled push@40/30 kg
400m partner run
5 minutes for max calories: row/ski
400m partner run
5 minutes for max distance: farmer carry@2x24/16 kg
400m partner run
5 minutes for max reps: burpee box jump (60/50 cm)
400m partner run

Time cap: 32 minutes