Warm up
2 minute bike
30/30 second side plank
10 barbell clusters
Strength
Back squat 3x4
20s
Push press
Db bench
Double db row
Conditioning
3 rounds for time
5 single arm kb cleans 53/35-Left arm
5/5 front rack reverse lunges 53/35-Left arm
5 single arm kb cleans 53/35-Right arm
5/5 front rack reverse lunges 53/35-Right arm
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
