2-4rounds:

5+5+5 wall squat
10 hollow rock
15 snowangel

Zone 1: SkiErg 1200-1500m
Rest FRT

Zone 2:
-KB swing x 10
-KB plank pull through x 10
-Half kneeling slam ball x 10
-Rest 30-45s

Zone 3: Run
-300m easy jog (inc. 5-6%)
-300m fast run (inc. 0%)
-300m easy jog/walk

Zone 4: Row 1200-1500m
Rest FRT

Zone 5:
-Lunges 30m (no SB or 10kg SB)
-Farmers Carry 60m (light weight but run)
-Rest 30-45s

Zone 6: Airbike
A: 7-10cal
B:Rest

-1 round
-7min work /45s rest

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

4 rounds @ steady pace

3-minutes Air bike
20 Hand-to-hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

Every 90 s for 5 rounds (alternate A+B):

A. 3 Deadlift RPE 8
B. 3-6 Strict Pull ups / Strict C2B

5 min jogging

Then 3-4 rounds:
10m Duck walk
10 Barbell good mornings
10m Crab walk
5+5 Single arm ring row

---

2 Rounds of banded thoracic
flow

In teams of 2

20 total rounds
1 wall walk
3 burpee box jump overs@60/50 cm
5/5 KB snatch@24/16 kg
15 double unders
Relay style, so switch after full rounds.

Time cap: 30 min

Nousevilla painoilla

A,
Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.

Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

Goal: Sub 16 mins

C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick load

Rest as needed between sets.

Alternate A&B for 5 rounds:

A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+