Just a few clicks away from a quality session

PART 1: WARM-UP (10 min) 3 Rounds: - 5 Push-Ups - 10 Jumping Air Squats - 5 Kipping Swings - 10 Band Pull-Aparts PART 2: STRENGTH EMOM (10 min) EMOM 10 min: - 3 Weighted Strict Pull-Ups (aim chest as close to bar as possible) PART 3: METCON (12 min) 4 Rounds for Time (12 min cap): - 5 Chest-to-Bar Pull-Ups - 10 DB Thrusters (M: 22.5kg/W: 15kg) - 15 Box Jumps

PART 1. Warm-up (15 min): - 8min on SkiErg at easy pace - 3 Rounds: - 10 Band Pull Aparts - 10 Bodyweight Squats - 5 Burpees - 3min Technical Drills & Build-up PART 2. Main Set (45 min): - 5 Sets: - 5 Rounds: - 30sec SkiErg (max effort) - 30sec Rest - 3min Active Recovery Objective: Develop peak power output and recovery capacity on the SkiErg. Focus on generating maximum power on each interval while maintaining technique.

WARM-UP (10 min): 2 Rounds: - 30s Jump Rope - 10 Shoulder Taps (in HS if possible) - 10 PVC Pass-Throughs - 5 Inchworms + Push-Up PART 1: HANDSTAND WALK & HSPU (15 min) 5 Rounds / rest as needed: - 10m Handstand Walk (scale: wall walk or HS hold) - 5 Strict HSPU - 5 Kipping HSPU PART 2: GUT CHECK METCON (10 min) AMRAP 10 min: - 5 HSPU - 5 Bar Muscle-Ups (scale: 5 Chest-to-Bar Pull-Ups) - 10 Pistols (alternating legs) Aim for high intensity.

PART 1: WARMUP (8 min) 4 Rounds: - 10 Jumping Jacks - 5 KB High Pulls (light) - 100m Easy Run - 5 Air Squats PART 2: STRENGTH (10 min) EMOM 10 minutes: - 6 KB High Pulls (W:16kg, M:24kg) - 3 Burpees Note: Focus on explosive hip drive, do the 2 exercise every minute PART 3: METCON (8-10 min) 4 Rounds for time: - 10 Kettlebell Swings - 10 Box Jumps - 10 Push-ups

PART 1: WARMUP (5-7 min) 3 Rounds: - 10 Air Squats - 10 KB Good Mornings (light) - 5 Burpees - 100m Easy Run PART 2: SPRINT WORKOUT (10 min) AMRAP 10 minutes: - 10 Kettlebell Clean & Press (5 each arm) - 10 Box Jump Overs - 10 Sit-Ups