a) warm up 6min
3 sets
45"on/15"off
ski
step ups
handwalk + push ups
b) conditioning 35min
in teams of two
for time
100/80cal ski
60-50-40-30-20-10 reps
double db step ups 20/15
double db push press 20/15
100/80cal ski
a) warm up 4min
2 sets
45"on/15"off
bike
sumo squat stretch/down dog & seal
b) strength 15min
4 sets
5 backsquats (climbing)
c) conditioning 18min
3 rounds
for total reps
amrap 3min
20/15cal bike
15 toes to bar
max thruster 40/30
3min rest
a) warm up 5min
2 sets
45"on/15"off
row
down ups/intstep stretch + rotation
b)) conditioning 30min
10 rounds
for time
16/11cal row
8 alt db snatches 22,5/15
8 burpees over erg
a) warm up 4min
amrap 4min
10 step ups
10 alt instep stretch + rotation
5 down dog & seal
b) strength 9min
emom 9min
1.-3. 3 hang power cleans (climbing)
4.-6. 2 hang power cleans (climbing)
7.-9. 1 hang power clean ( climbing)
c) conditioning 18min
3 rounds
for time
30 swings 24/16
30 sit ups
30 box jump overs 60/50
a) warm up 4min
2 sets
45"on/15"off
ski
shoulder press with 3sec pause on top (unloaded bar)/twisted cross
b) strength 12min
every 90sec x 8
1 push press >87%
(across)
c) conditioning 20min
5 rounds
for total reps
amrap 2min
25/20cal ski
max shoulder to overhead 50/35
2min rest
