Optional Accessory:
STRENGTH
2-4 rounds, rest as needed

1) 5+5 Windmill video
2) Banded Core Hold (5sec hold each position) video
3) 10-20 Single Leg V-Up video

RPE 3 to 3+

For a time, complete 30 muscle ups

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
Then 3 rounds:
5 Medball Clean
5 Wallball 2 for 1 video
10 Russian Twist with Medball

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10-20 Banded Good Morning video and 5+5+5 Wall Squat video

1000m row
10 wall climb s
10 BAR MUs

"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

Kilos: 84/61

6 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

In teams of 4

For time:
300cal Row

Rest 5

300cal Ski

Rest 5

300cal Assault bike

This is ment to be heavy breathing! You get "a lot" of rest, so push yourself and go to the dark side.
TC 15min / machine

2 Rope climbs 4m
3 Sandbag lift over barbell 120/100cm 60/40kg
40m Skillmill sled push (resistance 5)
5cal Row (no legs)
6 Burpees

• Build to days heavy 2reps
• Leave 5kg in the tank
• Rest 3-5min

Then additional

3x3 Deadlift
- 1rep in the tank
- Rest 3-5min

Technique

Handstand Hold

Emom 25

1. 10-30sec Handstand Hold
2. 8-10 Good Morning (light/moderate barbell)
3. 10-30sec Chin over Bar Hold / Ring Row Hold
4. 8-10 Bent-over Row (light/ moderate barbell)
5. Rest