In pair
30min max Cal.

*switch to another machine after 15min

• @83%
• Rest 2min

For quality: (max 30min.)
Row/Air bike/Run: 1min.
8-12 OH-Reverse lunge (w/kb)
8-12 Walk outs / Inch worm
Row/Air bike/Run: 1min.
8-12 Box step overs (w/db's)
2-4 Rope climbs

• 3×10 Each leg
• you can use barbell, DB / 2x DB, or KB / 2x KB. You choose what you can handle.
• Remember that the weight doesn't touch the ground
• Rest 2min

Mobility/ Open gym

3-4 Rounds:
Chin over bar hold 10-30sec,
Ring support 10-30sec

200m Row
10 DB snatch 20/15kg
10 T2B
300m Row
15 DB snatch
15 T2B
400m Row
20 DB snatch
20 T2B
300m Row
25 DB snatch
25 T2B
200m Row

Rest 5 min

200m Skillmill Run
25 Double KB push presses 16/12kg
25 Box jump overs 60/50cm
300m Skillmill Run
20 Double KB push presses
20 Box jump overs
400m Skillmill Run
15 Double KB push presses
15 Box jump overs
300m Skillmill Run
10 Double KB push presses
10 Box jump overs
200m Skillmill Run

Finisher:
30 Pull-ups
20 Burpees
10 Wall walks

AMRAP 20:
30 Kettlebell Swings 24/16kg
30 Push Presses 40/30kg
21/15 Calorie Row
30 Toes to Bar

8x
30sec Moderate
60sec Hard
30 sec Moderte
(2min rest)

A) Row
B) BikeErg
C) SkiErg
D) Echo Bike

Build to Heavy 3-Position Power Clean