A. 30 minute EMOM of SkiErgs, BikeErgs, and Echo Bikes

SkiErg
BikeErg
Echo Bike
Rest

A. Pullups

Work over 15 min on strength and efficency

Kipping; butterfly; C2B

Strict pullups (4 sec. Eccentric); negative pullups (10 sec. Eccentric); foot supported pullups

B. 22-20-18 V-Ups, Push-Ups, and Russian Twists

V-Up
Push-Up
Russian Twist

A. Worm Technique Training

Worm Clean
Worm Jerk
Burpee over Worm

try this complex:
1x Clean
1x jerk
1x Clean
2x Jerk
4 Burpees over worm
(15 minutes)

B. Prowler Push 5 x 10

Prowler Push
Prowler Push
Prowler Push
Prowler Push
Prowler Push

(15 minutes)
< work in congaline
< build up weight

C. 3 Rounds For Time of Passive Bar Hangs, Farmers Walks, and Pinch-Grip Plate Carries

Passive Bar Hang
Farmers Walk
Pinch-Grip Plate Carry

A. Aerobic Capacity

Every 10 min for 40 min (4 sets)*

500m row
400m run
250m row
200 run

*Goal is to increase the pace from the longer row/run to the shorter row/run. Start slow enough to fulfill this goal!

B. Accessories

3 sets no rest

8-12 long Lever Copenhagen Bridges with 1s hold at top each side

8-12 scapula pullup to leg raise

A1. Barbell Incline Bench Press 4 x 5-8

5-8 Barbell Incline Bench Press
5-8 Barbell Incline Bench Press
5-8 Barbell Incline Bench Press
5-8 Barbell Incline Bench Press

4'' incline

A2. Supinated Pull-Up 4 x 4-8

4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up
4-8 Supinated Pull-Up

feet supp. chin ups or Ring Rows

B. 15 minute AMRAP of Farmers Walks, Alternating Box Step-Ups, Kettlebell Sumo Deadlift High Pulls, and Alternating Dumbbell Push Presses

Farmers Walk
50 Alternating Box Step-Up
50 Kettlebell Sumo Deadlift High Pull
50 Alternating Dumbbell Push Press

A. Barbell Split Squat 3 x 5-8

5-8 Barbell Split Squat
5-8 Barbell Split Squat
5-8 Barbell Split Squat

Work at ~0-1RIR for all sets. / Reps are for each side / Rest 60sec. btw legs

B1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

B2. Chest Supported Incline Dumbbell Row 3 x 6-10

6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
30-60sec. W-hold