STRENGTH

4 rounds, rest 1-2min between movements

1) 4 Back Squat
2) 5 Barbell Press
3) 4 Weighted Pull-Up

RPE 4 to 4+ (4+ means 1-2 reps in the tank)

40m HS-walk
40 cal row
40 cal airbike
25 C2B
20 push presses 60kg/40kg

AMRAP 7
7 Power Snatches 50/35kg
7 Overhead Squats
7 Box Jumps

Rest 3min

AMRAP 7
15 Wall Balls
15/10 Cal. Bike/Ski/Row
15 Toes-to-bar

Tabata Calories Row.

Result is total calories.

1.) Row
2.) DU
3.) Air bike
4.) Burpee

You choose reps.
Keep sustainable pace.

4min AMRAP
8 T2B
16 Dumbbell snatch
1min Rest

3 Rounds

10 min AMRAP
2k row
ME kb swings 24kg/16kg

A) Amrap 3min
Buy in
10 cal Row/Bike
then
8 x DB C&J w/2 DBs
6 x C2B

rest 1min

B) Amrap 3min
20 x DU
12 x WB

EMOM 16:00

MINUTE 1: 40m. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees

EMOM 10
Clean + 3 Jerks
• Start at about 65% of 1RM and work up to heavy of the day