Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

Warm-up: Easy swim for 200m
A: Swim 15 x 75 m. Rest 30 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

EMOM 16

1 minute : 6 Incline Bench Press, AHAP
2 minute : 12/9 Calories Bike
3 minute : 8 - 12 Pull-Ups
4 minute : 30 Double Unders / Practice 30 sec.

SET A | 3 rounds:
6+6 1 1/2 split squat
8+8 KB knee lift

SET B | 3 rounds:
6-8 def deadlift
8-10 banded ab crunch

EMOM12:
1) ski
2) DDB box step over
3) DKB hang clean
4) wall squat hold + knee extension

2 – 3 Rounds

10 Plate squats*
5 Rope climb pull-ups
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to working weight for front squat*
* Between sets, practice rope climbs
+
2 Rounds
10/7 (cal) Air bike
3 Front squats @ workout weight
1 Rope climb
– Rest 0:30 between rounds –

5 rounds each for time
2x 24/16kg kettle bell
6 thrusters
3 HSPU
1 rope climb
rest 90s.

For time

• 800-meter run
• 25 dumbbell push presses
• 400-meter run
• 20 dumbbell push presses
• 200-meter run
• 15 dumbbell push presses

♀ 35-lb dumbbells
♂ 50-lb dumbbells

5 Rounds @ easy pace

3:00 Air Bike
20 Hand to hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

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