5 hang power cleans (45/70 kg)
5 strict handstand push-ups

Post-workout
4 rounds:
Dumbbell overhead walking lunges (15.2 m)
– Rest 1:00 between rounds

Spend 40minutes to 1hour in Zone 2
You can bike, row , ski ,run or mix them

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

For time
3 rounds of
800m run
round 1
40m burpee broad jump
round 2
50 row or ski calories
round 3
100m farmer's carry 2x24/32kg

1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Strength
Sled Push
8x25m go heavy and unbroken

Sled Pull
8x25m go heavy and unbroken

Landmine Front Squats
6x10 moderate load

DB walking Lunges front rack
4x25m

120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45 m)

AMRAP 25'
400m run
20 cal row
15 cal bike or ski

21 front squats (55/80 kg)
200-m double-DB farmers carry (15/22.5 kg)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans

For time
100 wall ball shots 6/9kg
Every time you break 10 burpees and 200m run

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

Single-leg squats
Pull-ups

40 minutes zone 2
Use a combination of row, ski, bike and run