4 rounds for time:

4 chest to bar
6 clean and jerk
8 hand release push-up
10 air squat

REstDay!

Deload...

10-15min easy pace bike (NOSE BREATHING)

4-6rounds:

90s ON / 30s Off

1) bike
2) row
3) ski
4 echo

10min easy pace bike (NOSE BREATHING)

TARGET PK1-2

4 rounds:
5-10 pull up/ring row
20 dead bug
10 bench dip
30s. plank

7 min on, 3 min off for 4 rounds:

A. 800 m run + max biking calories
B. 30 m sled push, 15 DB push press
C. 800 m run + max rowing calories
D. 20 DB deadlifts, 10 DB renegade rows

Rotate stations for total 1 rounds per each stations.

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress

3 rounds for weight

16 lunge steps
60 single under

Chinese plank hold for 3 minutes.

You can use weight. Split if needed.

Front squat
3x3

Run 200m
6 Power snatch (50/35kg)
9 HSPU