3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box Hold

30min swim
100 push ups - you go I go
3 x 60s plank rest 60s
Romwod of the day

4 AMRAP
Run 600 metres
max rep push ups
rest 4 mins

4 AMRAP
10 box jumps
10 pullups
rest 4 mins

4 AMRAP
10 burpees
10 Power snatch
rest 4 mins

4 AMRAP
30 DU
15 Push press 35-25

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

4 rounds
45 second work
15 second break
Flutter kicks
Side plank raises, left
Bicycle abs
Side plank raises, right
Mountain climber

Over head squat 1-1-1-1-1
Front squats 1-1-1-1-1
Back squats 1-1-1-1-1

weight increases on every rep, try to find your 1RM, so basically you go for weight, not for time.

OHS - 125-135-155-165-175-185(failed, last rep no count)
FS - 135-165-195-205-215 (failed, las rep no count)
BS - 185-205-225-235 (failed 2 attempts, no count)

E2'
5×15"

Workouts of the week 10 hours, x 6
Week 3/3

A1: Ring pull ups pronated 3set
A2: SL elevated calf raises 3x15/ben
B: SA Kb rows 2x12/arm
C: Rkb swing 10x15