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Skill WorkPre-workout strength4 sets:8 alternating front-rack reverse lunges– Build to slightly heavier than workout load. 30-20-10 reps[…]

Rest day

5 rounds for time:800-m run50 air squats30 AbMat sit-ups

3 rounds for time:17/25-cal bike30 KB snatches (16/24 kg)25 burpees Skill WorkPost-workout accessoryOn a 10:00 clock:Low-ring accessory

Rest day

Heavy Day For load:Back squat5-5-5-5-5 Skill WorkPost-workout finisherAMRAP 1:Max-reps back squat– Use 80% of today’s heaviest set[…]

Every 3:00 for 8 rounds:250-m row5 box jumps (60/75 cm)– Record the time for each round. Skill[…]