3 rounds for consistency:
3 min ski, row or run for meters
1 min rest
3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest
3 min bike for meters
1 min rest

Tri-Set
3 rounds

Pistol Squat x 6-8 each
Rest 60s
Good Morning x 6-8 (light and focus on range of motion)
Rest 60s
Band Lat Pull-Down x 20-25
Rest 60s

• Scale pistols: weighted, normal, post-assisted, pistol to box.
• Progress from last week in quality or load

Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam ruler

Alternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

OR

Yoga 40 Minutes

Front Squat

3-3-3-1-1-1 AHAP

Go Every 3:00

10 rounds for time
3+3 dB snatch
4 burpee over dB
3+3 dB clean&jerk
4 burpee over db

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

7 x 3 - o rinnalleveto

5x10 Romanian deadlift

BMU
Warm up: classic gym
Core
BEND front side

bar pull up 3x5
bar push up 3x5
box push up 2x5
hollow
arch
hollow/ arch
BMU with bend partner
BMU hand
BMu with box/ bend

workout: pull up, push up, hollow arch