5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

3 sets × 10 reps

Go every 2:00

3 rounds for time of:
Run 500m
DU x50
Row 500m
DU x50

4 rounds:
10+10 bulgarian split squat
10+10 one arm push press
20 box step up (with DB)
-rest as needed-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets

1: 45s ergo
2: 10 alternating db snatch
3: 45s ergo
4: 10 thruster
5: 10 box jump overs

Your rest day! ;) We hope is a sunny sunday! Go for a walk!

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges

Complete as many rounds as possible in 6 minutes of

• 12 power cleans
• 21 squats

♀ 125 lb ♂ 185 lb

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min