Optional Accessory:

1 Power Snatch @80-85% every 30sec for 5min.

Rowing intervals, 6 rounds (36min workout)

5min ON, 1min easy pace.

RPE 3 (under anaerobic threshold)

Don´t get off the rower during easy pace.

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) Ring Support
2) Chin Over Bar
3) Inchworm Hold
5) L-Hang

RPE 4-5

Scale if needed (time, movements).

3 rounds:

Airbike or Row 30/20kcal
10 Box Jump
30 Air Squat

RPE 2-3

5 rounds, 90sec ON, 90sec OFF:
(A+B+A+B+A+B+A+B+A+B) 30min total.

A) 50 DU + AMRAP of Cindy

B) Airbike 20/15cal + GTOH 50/35kg (anyhow)

Start from the beginning. Keep a Steady pace
Overall RPE 4

CONDITIONING

8min AMRAP:

Row 500/400m
40 Wallball
30 Pull-Up
20 HSPU
10 MU

RPE 4-5

Target: one full round, big unbroken sets. Pace the rowing.

WEIGHTLIFTING

Barbell Complex

Squat Clean + Front Squat + Jerk

Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

CONDITIONING

Run 10km (or Row 10k, but only if you are not able to run)

RPE 3-5, go by feel.

This can be trail run as well.

CONDITIONING

4 rounds for time:
Run 800m
20 C2B/Pull-Up
30 Wallball

Rest 3min

Target: all rounds with RPE 3 (heavy breathing, but should be able to hold on a conversation)

STRENGTH

Alternate for 4 rounds, rest as needed between:

1) 6 Behind the Neck Snatch Grip Press
2) 8+8 DB/KB Row

RPE 4

Try to add 5-10% compared to last week