• Aim for HR Zone 2-3
• Low intensity and steady pace
• Follow HR and scale as needed

50min @ easy pace:
30-40cal erg
20m bear walk (forward + backward)
40m sandbag bearhug carry (optional: double KB front rack carry)

2-3min jump rope
2+2 turkish get up
8-12 strict knees to elbows

30-40cal erg
20 reverse lunge with stick
8-12 kang squat with stick

Go every 75s
12 rds
start 75%

21-15-9 Cal Row
15-12-9 Each Arm Single KB Overhead Walking Lunges @20/12kg

• Rx+: 24/16kg
• First Round: 21 Row Cals + 15 Lunge Left Up OH + 15 Lunge Right Arm OH
• Cap 10:00

Push Jerk
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Option: Technique work with sets of 4-6 reps

Metcon:
2 rounds for time
9 S2OH 50/35
15 airsquats
21 abmat sit ups
Rest 1:00
21 abmat sit ups
15 airsquats
9 S2OH
Rest 1:00

Emom9
1. 5-8 Kipping toes to bar / kipping high leg raise
2. 3-5 Strict toes to bar / strict high leg raise
3. Rest

Close Grip Floor Press in Bridge
Build to a heavy single over 8 sets. Rest 2:00+
- Sets of 5,4,3,2,2,1,1,1,1
Option: 6 x 4 moderate

EMOM 40 of your choise

1. Arms
2. Legs
3. Core
4. Cals.
5. Rest

• mix your own EMOM
• reps/movements, it´s up to you
• you can change movements half way if you like or go same to the end

Metcon:
3 rounds for time
400m run
30 slam/med ball squat 9/6
10 push up

Tempo front squats 4x4x40% 10s down/ 10 s up