Cat-Camel x10 Glute Bridge x10 Bird Dog x8e/s Walking Lunges x 10 A-Skip x 20m Olympic Warm Up (x2 rounds) Muscle Clean x 5 Front Squat x 5 Push Press x 5 Tall Jerk x 5

Clean

6 x 2

Front Squat

5 x 4 @ 72.5, 72.5, 75, 75, 75 %

Push Jerk

3 x 3

Split Jerk

3 x 3

Romanian Deadlift (RDL)

2 x 8

DB Rear Foot Elevated Split Squat

2 x 8

Hanging Knee Raise

2 x 10

8 Min Alt EMOM

1. 10 cal Air Bike 2. 8 Burpee 3. 10 Wall Ball 4. Rest You should finish breathing hard but completely in control. This is not a sprint.

Light Jog

1 x 5:00

Over 10m: - toe + heel walk - calf sweep into knee pull - high knee into kick back - pogo - ankling - A-Skip 3x60m Progressive efforts

400m Run 750m Ski 400m Run 1,500m Bike 400m Run 750m Row x3 REST: 3 min between round RPE 6–7 If Round 1 is significantly faster than Round 3, you started too fast. We're training the ability to hold output, not win training.

Assault Bike

1 x 10:00

Movement Prep

2 rounds: Band pull-aparts ×15 World's greatest stretch ×5 each Dead Bug x 10 Mini-band lateral walk ×15 T-spine rotations ×8 each Banded Good Morning x 10

2 rounds: 10 cal Ski 10 Air Squats 10 KB Deadlifts 10 DB Muscle Snatches 10 Wall Balls 20m Farmer Carry

Wall Balls

2 x 8

KB Box Stopover

2 x 8

DB Snatch

3 x 5

3 ROUNDS 12 Partner Wall Balls 12 KB Box Step Overs 12 Synchro DB Snatches 70m D-ball Carry Rest 3 min RPE 6 *workout what technique is going to be best for D-Ball Carry - either 35m/35m split etc.

Rowing

Stationary Bike

SkiErg

Run

Assault Bike

1 x 5:00

Movement Prep

2 rounds: Band pull-aparts ×15 World's greatest stretch ×5 each Scap push-up ×10 Mini-band lateral walk ×15 T-spine rotations ×8 each

Assault Bike

3 x 2:00

Burpee

3 x 10

5 rounds: 3 Clean 3 Front Squat 3 Push Press 3 Thrusters Rest 2 min Load approx 60-70%1rm

3 rounds: 45 sec Assault Bike 6 Burpees 6 DB Thrusters rest 90sec