Wide legs Back squat 8-8-6-6 reps

EMOM for 4 rounds:
1. Feet anchored situps
2. Dragon flags
3. (Weighted) Plank hold
4. Rest

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)

+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

10 Sets:
200m at 2k Pace
100m at Any Easy Pace

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
1-2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean
* Practice wall walks, wall balls, bar muscle-ups between sets
+
2 – 3 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
12/8 (cal) SkiErg
8 Wall balls
2 Bar muscle-ups

RestDay!

EMOM 15 mins
Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
Min 3: rest

-rest 2 mins-

EMOM 15 mins
Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
Min 3: rest

Dumbbell: 22,5/15 kg
Box: 60/50 cm

Pause Bench press 8-6-4-4 reps

Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips

WEIGHTED PULL UP

4x6
Every 2min

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