2 x 9:00 AMRAP; rest 2:00 between
15/12 Cal Bike/Row/Ski
12 Sit-Ups
9 Push-Ups / Knee Push-Ups / Incline Push-Ups
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
-Rest as Needed b/t Sets-

Barbell Floor Press in Bridge
3x10 @ RPE 5
- Build to a Moderate weight and stay at that weight across all sets.

1 rep max

Warm-up: 5 min easy ab + 5 min easy ski+ 10 min movement specific warmup

A:
4 rounds for time:
30/25 cal assault bike
30 wb
100 du

Cool-down: Easy assault bike for 5 min + 5 min mobility

Front Squat
4x2r
Leave 1 rep in the tank.
Rest as needed.

2 clean and jerks
– Add load every 10:00.

2 squat clean start at 40% build up to workout weight.

3 rounds for time
8 DB hang clean 22,5/15
12 burpee
16 DB goblet squat 22,5/15

AMRAP 10
2-4-6... strict pull-up
2-4-6... push-up
5-10-15... sit-up

Snatch complex with light weight: (15min)

2 Muscle snatch + 2 High hang squat snatch

@40-50% of 1RM