For 45 minutes @60-70% pace
3-4 min : Rowing/biking/sledge push/800m jog
then 2 rounds
30+30m 1 arm DB/KB OH walking
10 DB/KB snatch
5 wall squats (3 sec hold)
3-4 min : Rowing/biking/sledge push/800m jog
then 2 rounds:
30+30m Suitcase carrying
10 Scap push ups
5 strict pull ups

5 Power snatch (50/35kg)
7 HSPU

21-15-9
push press 55kg/35kg
T2B

1) 4x new Interval every 4th minute
Alt a and b

Row 20/15 Cal.
+
A) 15 Wall Balls
12 Box Jump Overs

B) 15 KB Swings 24/16kg
20 Squats

2) 4x new Interval every 4th minute
Alt. A and b

A) SkiErg 15/10 Cal.
10 Burpee - KB Deadlifts 2x32/24kg
5 Hollow Rocks + 20sec Hollow Hold

B) Assault Bike 15/10 Cal.
8 Burpee over Obstacle
12 DB Snatches 22,5/15kg

1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.

• add weight each set building to a moderate/heavy set of 8-10.
• This is 3 ”work sets”, so weight jumps should be minimal.
• Class will do floor press

1b) Banded Pull-aparts: 3 x 25. Rest 45s.

5 sets* unbroken*, rest btw sets 1:00.

Push ups
Strict pull ups.

Strength (load)

Weighted pull-ups 5 sets of 5

10-20 Barbell side bend,
10-20 Banded Face Pull

In teams of 2
40 Wall ball
40 Kettlebell swing
40 cal Bike
40 Box jumps
40 Burpees
2 Rounds

With a partner:

Buy in:
Row 2000m

Then,

2 Rounds of:
100 Power Snatch (35/25kg)
100 Wallballs (20/14)

Then,

Cash-out:
300 Double Unders

• 30:00 Cap