warm up 2-3 min. Erg of choice 3/3x staggered stance RDL 3/3x 3D Lunge Matrix 3/3x Plank Matrix

Hex Bar Vertical Jumps

3 x 3

Zercher Squat from Floor

3 x 6

Weighted Pull Ups

1 x 5

Weighted Pull Ups

Tall Kneeling Dual DB Strict Press

4 x 6

AMRAP 15-20: 250m Ski Erg 30m KB Suitcase Carry @24/20KG 10x Burpees over Kettlebell 10-15x Ab Roll Outs

warm up: 2-3 Rounds of: 1 min. Ski @70% 1 min. Bike @70% 1 min. Row @70%

The Triangle For 10 Rounds spend 1 minute on each movement, trying to accumulate as many cals as possible: Fan Bike Row SkiErg Rest 1 min. btw. each round *Score = max cals in other words: EMOM 40: 1. Fan Bike (Assault / Rogue Echo Bike) for max cals 2. Row Erg for max Cals 3. Ski Erg for max Cals 4. Rest *Note down every cal on every erg.

warm up: 3 Rounds of: 1x 3D Lunge Matrix 10x Baby Wall Balls Saggital 10m Ostrich Walk

Barbell Back Squat

1 x 1

Romanian Deadlift

4 x 8

Incline DB See Saw Press

3 x 10

DB Reciprocal Row

3 x 10

DB Farmer's Walk

3 x 30

V-Ups