Warm up:
15min
10m crap walk
10m inch worm
10 push up
10 scapula pull up
200m run
200m row
200m ski

Easy pace 40min:
Run 800m
16 box step overs
20 abmat sit-ups
14 db thrusters
10 ttb/leg raise

Core tabata:
Toes to post

A,
A single set of Strict Pull-ups for max reps.
Add weight if you can do more than 10 consecutive reps.

B,
A single set of Strict Ring Dips for max reps.
Add weight if you can do more than 10 consecutive reps.

C,
Every 1 min for 21 mins, alternating between:
15/13 Row Calories
10 Alternating Reverse Lunge Box Step-ups, 60/50cm
Bear Crawl, 15m

D,
3 rounds for quality of:
10 Prone Snow Angels
5 WY Negatives

Run 3 Kms

AMRAP 18

16 Push-Ups
20 Sit-Ups
30 Air Squats
200m Run

6x3 min AMRAP, rest 2 min (alt. between A and B)

A.
10 one arm DB thruster (5/side)
10 Burpee

B.
10 Devil´s press (5/side)
10 Box jump

3 Rounds
6x 5min (30 min)
A)

Row 50/40cal

Me Up down box step up

B)

40m+40m Single arm farmers walk
10 Swing @ light

10 lunge
80m Sled (light)

Rpe 3-4

AMRAP 6

10 KB Swing 24/16kg
10 Push Ups

3 rounds:
10/ side KB front rack reverse lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

4x12min (A+B+A+B)

A.) Upper body
• 10 OHS-position shoulder rotation
• 10 bird dog
• 10 lying prone press
• 10+10 wall hinge( 1hand at a time)
• 20 plate truck drivers

B). Lower body
• 10 curtsy lunge
• 8+8 box step down (slow!)
• 10 kangaroo squat
• 10+10 banded deadlift + good morning
• 3+ 3 full perfect stretch combo