EMOM 8 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Shuttle Run
Even : Burpees to Target

Week 1 of a 6 Week progression
Front Squat
5x5 @75%

Stick with the percentages, this should feel easy! same weight throughout

Deadlift ( Deadstop )

6-6-4-4-2-2-1-1

Building up to 93%

Go Every 3:00

2 Rounds :

12:00 Bike Erg 100-110% @ FTP 20

• Row 12 minutes @ 40 - 60% @ FTP 20 -

DL

10 - 10 - 10 - 10
70%max, rest 2 min

8 Rounds For Time:
10 Burpees
8 Toes-To-Bars
3 Clean & Jerks @70%
- You go I go per round with a partner

Find your max distance of the day

Practice technique
Then

7 x 30s. on 30s. off

Score is reps

5 rounds: (superset)
10 bench press / floorpress @65-70%
10 ring row

For time
10-9-8-…-1
Strict Pullups
Shoulder Press @70% of 1RM
Box Jumps