Warm up
1 Set of Row, Ski and Bike
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
Scoring: Checkbox
Barbell Strict Press
5 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
Scoring: Load
Deadlift
5 Deadlift @ 6/10 RPE
4 Deadlift @ 6.5/10 RPE
3 Deadlift @ 7/10 RPE
2 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
1 Deadlift @ 10/10 RPE
Scoring: Load
Metcon 4 Sets: Ski 500m -Rest 1 minute- Row 500 meters -Rest 2 minutes- 45 cal bike or 36 cal echo bike -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice! Scaled: 4 Sets: Ski 400m -Rest 1 minute- Row 400 meters -Rest 2 minutes- Bike Erg 800 meters -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice! 4 Sets: Ski 400m -Rest 1 minute- Row 400 meters -Rest 2 minutes- 24 cal bike / 19 echo bike Mayhem Pump: 3 Rounds 10 Strict Pull Ups (weighted if possible) @ RPE 8/10 10 Bent Over Barbell Row – Underhand Grip @ RPE 8/10 -rest 1-2 minutes b/t rounds- 3 Rounds 10 Reverse Grip Lat Pulldown @ RPE 8/10 10 Dumbbell Preacher Curls @ RPE 8/10 -Rest 1-2 minutes b/t rounds- -Rest 3 minutes b/t sets- *If you are short on time, or intensity drops, then perform 3 sets and score your slowest set twice!
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