Jog 10 minutes @ HR Zone 2
Run 5 minutes @ HR Zone 4-5

Repeat three times.

6 Box jumps
6 Push ups
6 Toes to bar/ Leg raise

A) 60-minute AMRAP*
10km BikeErg
3km Row
Ski for distance in the remaining time

• Move at a pace where you can still hold a conversation with someone.
• This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.

Front squat
. Establish 1 rep max

21-15-9
15-12-9
12-9-6 reps of:
. Row (Kcal)
. Power clean (61kg)
. Bar muscle-up

Clean and Jerk max

Max Thruster (50% BW) (40kg)

For time:
. 31 Push Press
. 31 Pull up
. 31 Snatch
. 31 Sit up
. 31 T2B
. 31 Push up
. 31 Box jump
. 31 Back Squat
. 31 Unbroken DU
. 31 Thruster
. 31 OH reverse lunges
. 31 Burpees

Buy out: 2018m row / run

Back Squat

3 sets x 5 reps @ 70% (80kg)

– Rest 90 sec between sets

400m run
20 kb swings
8 burpee pull-ups

*rest 1:00 between rounds