Every 8 minutes x 5 sets:
12/9 cal bike or row
10 hang power clean 30/20 kg
15/12 cal bike or row
10 front squats 30/20 kg
18/15 cal bike or row
10 shoulder to overhead 30/20 kg

For 40 minutes at consistent pace:
500/400 m row or ski
40 sit ups
300 m run or 750/600 m bike
30 KB swings 24/16 kg
20 hand release push ups
2 min rest

RestDay!

Shoulder press
5-5-5-5-5

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Mobility

Power Snatch
4x4 @ 65% (45kg)
4x1 @ 75% (52,5kg)

Strict pull ups
3xmax reps
1) 7
2) 6
3) 5

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-