60 Minutes @ HR zone 3

Use ergos as you like

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min on elliptical
2 sets pullups (8, 5)

6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

2×3@barbell, 1@up to 85-90%, sn-% rest 2min

Work up to heavy

*use straps

3×3@95-105%, sn-%, rest 2-3min