3x3 @88%
3x2 @90%
3x1 @92-94%

Rest as needed btw sets.

AMRAP 8:00
80 Meter Shuttle Run
10 USA Swing @ light weight
10 Goblet Squats
10 Sit-ups
+
World's Greatest Stretch x 20s each pose
+
20:00 Steady Machine Work (row, bike. ski, jog, light sled drag, or combo)
*Every 5 Minutes complete:
:30 Elbow Plank
:30 Single Unders

Optional Accessory

CONDITIONING

Easy 2k Row/Bike with nose breathing only

RPE 2-3

STRENGTH
4 rounds, rest as needed

1) 5+5 Front Rack Reverse Lunge
2) 6 DB Bench Press, tempo 30X1 (3sec down, explosive up, 1sec at top)
3) 6 Pendley Row

RPE 3+ to 4

Optional Accessory

STRENGTH

2-4 rounds, rest as needed between

1) 10+10 Single Arm Lateral Raise (standing)
2) 60-90sec Plank Hold
3) 10+10 DB Curl (alternate arms)

RPE 3 to 4

Warm up(10)
100m run
10 lunges
10 active spiderman

10 air squats
10 active samson

10 reverse lunge
10 inchworms
100m run

Mobility(5)
1:00 min pigeon
:30 s/a para stretch

Weightlifting(15)
back squat-week one

Fittrain(20)
8rds
10 s/a oh db lunge 25/15-challenge up-45/25
10 push ups-challenge up-hspu
200m run

Opt(12)
1600m walk/run
3x2 oh squat
5x100m hill sprint
5x5 hollow rocks

Finisher
30 w raise
60 knee tap/sit up combo
1:00 min couch stretch

-Power / squat
-80-90% of max

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop complete 10 second hollow hold

9x
90sec ON/90sec OFF

A) Row
B) SkiErg
C) Assault Bike

6x
New Interval every 5th minute

A) 300m Run + 20/15 Cal. SkiErg
B) 300m Run + 18/13 Cal. Assault Bike
C) 300m Run + 20/15 Cal. Row