A. For time

400 m run
50 wall ball
30 burpees
10 pull ups

400 m run
50 KB swings (32/24 kg)
30 KB goblet reverse lunges
10 HSPU

400 m run
50 wall ball
30 burpees
10 pull ups

400 m run
50 KB swings
30 KB goblet reverse lunges
10 HSPU

-> run together
-> everything else is split as needed

A. Pull Technique

A
6 Sets
2 H.-Pulls with shrug
1 H.-Snatch
Rest 90s

B. OH Stability

B
6 Sets with empty Bar or PVC
5 OHS
into
Max OHS Hold

A. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

B1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

C. Accessories

3 sets of:
6-8 Bradford Presses
15-20 bent over reverse flys
20-40sec. bottom of split squat hold (each side)

A. Skill / Strength

5 sets
3-5 strict hspu (RPE 8-9)
Rest 30s
6-8 banded icecream makers
Rest 60s

B. Core Wod

In teams of 2 AMRAP10 (YGIG per Movement)

20 Russian twists
5 burpees over Partner in plank
10 Tuckups
5 burpees over Partner in plank

A. Zone 2 Endurance

With a 40min running clock:
A: Run 800m
B: Row for cals while A runs
C: Echo Bike for cals while A runs
- switch after run from A to B, from B to C, from C to A... -

A. 15 Rounds For Time of Pull-Ups, Line Facing Burpees, and Front Squats

7 Pull-Up
7 Line Facing Burpee
7 Front Squat

A. 30 minute AMRAP of Running and SkiErgs

Run
SkiErg
Rest

IGYG style, where P1 runs for 70s Max, then goes to the skierg OR rower and does max cals in 60s, then switch.