1 mile run +
10 rounds ”Bergeron beep test”:
7 thruster
7 pull-up
7 burpees

Rx 30/20 kg

Timecap 30 min

3x
10 Situps
10 Knee-hugs
10 V-Ups
Max Hollow Hold

(Rest about 1min between Rounds)

1.2km Run
150 Double-Unders
50 Push Presses

Rx: 50/35kg

Time cap: 12min.

WEIGHTLIFTING

C&J
7x1, every 60-90sec @85-92%, go by feel

RPE 4 to 4+

"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

5 Rounds for time:

10 Strict pull-ups
20 DB Thrusters
20 Burpees over DB’s

Timecap: 20 minutes.

10 RFT
10 Ring rows
10 Wall ball 9/6kg
10 Russian twists
10 Seated DB-snatches 22,5/15kg
10 Box jumps
10 Seated shoulder press 20/15kg
10 Burpees

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 35/25kg

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 40/30kg

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 50/35kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 60/40kg

CONDITIONING

Hill Sprints 15sec ON

Every 2:30 x7

RPE 4 to 5

Your work time should be around 15sec. Start a new round every 2:30, your recovery is walking down slowly and breathing.

Or

Run 7x400m, 2min rest

Overall RPE 4

5-3-3-2-2-1
AHAFA

Rest 3-4min btw sets