LET’S GET PHYSICAL

In Groups of 3 for 40 minutes
4000/3500 m Ski
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

then
4000/3500 Row
*Every time you switch complete a 200m Sandbag Run

then in remaining time
max effort Ski Erg Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

LET’S GET PHYSICAL

3 Rounds Each for Time of
18 Calorie Row
15 Burpee Over Rower
12 Front Squats 60/40 kg
9 Bar Muscle Ups
12 Front Squats 60/40 kg
15 Burpee Over Rower
18 Calorie Row
rest 3:00 between rounds
*Time Cap 36 minutes

LET’S GET PHYSICAL

3 Rounds for time of
1200 m Run/1500m Ski Erg
1000 m Row
100 Double Unders
*Time Cap 40 minutes

LET’S GET PHYSICAL

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups

LET’S GET PHYSICAL

In Groups of 3 for a 30 Minute Amrap of
5 Deadlift 120/90 kg
10 Chest to Bar Pull Ups
15 Box Jump Overs

*Note 1 Partner always rowing
P1 Working
P2 Rowing
P3 Resting

LET’S GET PHYSICAL

A. Pause Hang Power Clean 5 | 5 | 3"

B. 14 Minute AMRAP
50 Double Unders
25/20 Calorie Row
10 Double Kettlebell Hang Clean and Jerk 24/16

LET’S GET PHYSICAL

In Partners 30 minute AMRAP of:
2000 m Row (1 Partner to hold handstand)
150 Wall Balls (1 Partner to hang from Pull Up bar)
100 Toes to Bar (1 Partner to hold top of push up)

LET’S GET PHYSICAL

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

LET’S GET PHYSICAL

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work
*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg

LET’S GET PHYSICAL

A. 15 minutes to find a 3 rep heavy Thruster

B. Thruster @ 80% of Part A 3 | 2 | 90

C. 4 Rounds for time of
20/17 Calorie Row
15 BBJO 24/20 "
10 Alternating DB Snatch (Heavy)
*Time Cap 15 minute