2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

100 min
Warm up for 15 min

1.MU
- Drills
- MU 5x1
- MU 9x2
- MU x 23

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
3 x 3+1 @ light weight
15 25 25 kg

B. Split jerk from blocks
5x3 @ 45-50 kg

3.Accessory
- Not done

For Time
9 6 3
Burpees box jump over 75cm
Ring mu

For time
4 km airbike
150 du
10 round di Cindy
Cindy=5 pull up 10 push up 15 squat

5 rounds
Chin ups
Triceps
Db lunges

Shoulder press amrap @80%

120 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 7x2
- MU x 22

2.WL
A. Muscle snatch + Overhead squat
Build to 70% effort 3+3 for the day
15 20 22.5 25 kg

B. Hang power snatch
Build to 75% effort double

3.Aerobic work
30-40 min for Quality:
750 m Row
Then 3 rounds of:
5+5 Pike Toe touch
5+5 Reverse lunge to knee lift
15 s. Active hang
Then:
1500 m Bike
Rest 60-90 s. between rounds

20-18-16-14...6-4

pushup

10 pull up
5 OHS
5 Over bar burpee