30 cal ergo
20 goblet squats
10 toes to post
0:30 + 0:30 side plank
30 cal ergo
10 strict chin-ups
10 overhead squats
0:20 hs hold

SET A | 4 rounds
5x back squat
6-10x strict t2b/leg raise

SET B | 3 rounds
6-8x DKB/KB deficit sumo stance squat
6-8x 1-leg hip ext. / per side
6-8x copenhagen plank / per side

EMOM9: (40s on / 20s off:)
1. Box step over
2. KB swing
3. Chinese plank hold

For time

• Swim 100 meters
• Rest 1 minute

Intermediate option
7 rounds for time of
- Swim 100 meters
- Rest 2 minutes

Beginner option
7 rounds for time of
- Swim 50 meters
- Rest 2 minutes

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 rounds
5 Inchworms
5 Jefferson curls
10 Air squats, slow and controlled
+
2-3 rounds
8 Box step ups
8 Handstand shoulder shrugs
8 Hand to hand KB swings
+
Build to workout weight for DB movements
* Practice a few rope climbs, shuttle run turns and wall balls between sets
+
@ workout weight
10/7 (cal) Row
8 DB box step ups
5 Shuttle runs
6 DB hang clean and jerks. alt
– Rest 0:30 –
10/7 (cal) Row
8 Wall balls
5 Shuttle runs
1 Rope climb

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-

60-minute AMRAP

10km BikeErg
+
2 Rounds
80/60 (cal) SkiErg
1600m Run
+
BikeErg for distance in the remaining time

Warm-up

5 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-