Floor Press
8 x 3. Every 60s.
- These are speed reps
- Improve from last week in either speed or weight

35MIN time

Equipments: 1x Row, 1x SkiErg, 1x BikeErg, 2x Echo Bike

5x8m Run
+
20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next

Back Squat 5 x 8

Side Plank Knee to Elbow: 25 quality reps per side, split as needed
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for quality:
20 Russian Twists (1=1)
40 Plank Hold Shoulder Taps (1=1)
1min Rest

In 20min, build to days heavy complex of:
Clean Deadlift + Squat Clean + Front Squat+ Clean DL + Squat Clean + Front Squat + Split Jerk

3 sets;

6 x Strict Chin-Up
12 x Zottman Curl
24 x Band Tate Pull
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

EMOM x 12:00

Min 1: 5 Devil's Press @2x22,5/15kg
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

In teams of 3

For time:
100/80cal Row
100 Air Squats
100 Push-ups
800m Run
100 KBS (US) 24/16kg
100 Box Jumps 60/50cm
100/80cal Row
100 Sit-ups
100 WB 9/6kg
800m Run
300 DU
100 Burpees

All the team members are running at the same time, but in rowing they can use only 1 rower.
As soon as the first team member has finished running, he/she can start doing the next movement.

Endurance:

35min keep moving

16 Box step up with slamball
16 Slamball throw
16 Kb Swing
16 Goblet squat
16 Ring row
16 V-up