Ski
4 x 1250m
Rest 2 minutes btw. sets.
Results is average speed all five rounds.

Snatch pull + Snatch high pull (under knee) + Squat Snatch
1+1+1x65%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90%

Row 6x1000m, 60sec rest

Keep a steady pace. 3-5sec faster than your average 5k pace.

Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

Dip Progressions
-Incline push-up
-Push-up
-Pseudo blanche push-up
-Bench dip
-Negative parallel dip (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

• 5 Round of:
Run 400 m
Plyo Box Jump Overs (60/50 cm) 25 reps
Butterfly Sit Ups 20 reps
Handstand Push Ups 15/12 reps
BB Deadlifts (120/85Kg) 10 reps
30 Min Timecap

• 4 Round of:
Parallettes L-Sit @ max hold
GHD Hip Extensions 20 reps