Row/Bike/Ski: 8:00 easy pace
- Goal be as consistent as possible with your pace. See how many strokes you can go make consecutively with the same pace /500m and SPM.
+
Banded Lat Pulldowns: 4 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AM: 75 min
Warm up for 15 min

1.Conditioning
A. For 40 minutes @ steady pace:
500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
10 Push ups
500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
- 30 min steady pace, 10 min ”Racepace”

Round times
6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
HR 163/184
Cool down for 20 min

PM: 170 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 55 min
- RS 3 x 8
- TWB 2 x 3
- HTR 5 x 1
- 2 S + 1 MU x 4
- 2 S + 1 MU + 1 HTR x 2
- 2 S + 2 MU x 5
- Total of 16 MU

2.WL
A. Hang snatch from above the knee
Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

3.Strength
A. Back squat 4RM
50 60 70 80 85 kg

B. Alt. between:
Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
B) Romanian deadlift - 3 x 10 x 50 kg
Rest 90 s. between movements

C. Single arm KB Farmers carry
Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
- 24 kg

Weighted reverse lunges 4x12 reps

Barbell bent over row 5x5

4RFQ
2 Back Squat at BW+10% (3010)
3 Sticky Landings
4 High Box Jumps
Rest 2/3 Mins Between Rounds

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circles
2) 10 Banded Pull-Apart

RPE 3

4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

Odd: 7 Thrusters
Even: 7 Burpees

Pick a weight and stick with it!

Friday

For Time

3 rope climb

5 x DB DT + 10 DB front rack lunge (2 x 30 / 40)

3 rope climb

DT = 12 deadlifts, 9 hang cleans, 6 jerks