10-20 min of light pace biking, rowing, ski or sledge push/pull(light weight)

CONDITIONING

5 rounds, rest 1:2

Airbike 20/15cal + 10 Thruster 40/30kg + 10 Bar Facing Burpee

Rest 1:2 (rest twice the time it took you to work)

RPE 4

These are high intensity intervals. Keep a steady pace, but push yourself. Hit the thrusters and burpees unbroken.

3 rds:
10-15 OH-Double KB Straight leg Sit up
10-15 Ab twist
30-60s. Plank hold
(Rest as needed)

40 x DU
20 x DB Snatch alt.

STRENGTH

4 rounds, rest as needed:

1) 6 Bench Press
2) 5 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4

Optional Accessory:

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 30sec Banded March + 30sec Wall Sit
3) 5-10 Rower Pike-Up, Tempo 3030 (3sec down, 3sec up)

RPE 3-4

20 Rep Max

9-10 Basic Endurance CrossFit
10-11 Weighted PU + "Cindy"
11-12 Basic Endurance Run

16-17 Weighted PU + Cindy
17-18 Weighted PU + Cindy

3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.

8x
2min ON/2min OFF

Alt. Between a and b

A) Row

B1) SkiErg
B2) Assault Bike
B3) Sled Push-Pull
B4) Burpee-Obstacle-Over