EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

Rest Day, active recovery and mobility.

Warm up(10)
3rds
10 jax
10 hip rotations
10 walking samson

WRK(21)
On the minute x7-max reps of the following, alternating every minute for seven rounds-
jing jangs(5 yard suicide)
squats
sit ups

Finisher
50 alt leg raise
1:00 hamstring stretch

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

RestDay!

5 Rounds For Reps [20 Minute Cap]:
15 Shuttle Runs
Max Unbroken Toes to Bar
15 Shuttle Runs

Max Unbroken Bar Muscle-Ups

1 Shuttle Run = 10m 

Build To Heavy Complex:
1 Power Clean
1 Squat Clean

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets-

2 min ON, 30s. OFF (with a pair)

2 rounds
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. devil's press (split anyhow)
4. row (both working at the same time)
5. sandbag over shoulder (split anyhow)
6. box step over (split anyhow)

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24"/20")

Rest 4 Minutes Between Rounds

Round 1: 61 / 43 kg
Round 2: 52 / 38 kg
Round 3: 43 / 29 kg