Weightlifting
1RM complex (2 snatch high-pulls + high-hang snatch)
3 RM snatch-grip strict press
6x6 muscle snatch @ 50-60% of max snatch
8x5 chest support row (max weight for all sets)
4x5 Band Resisted Sit up
Row/Ski
1000 M Row
3x400 Ski with 1 min rest
3x250 Ski with 1 min rest
1000 M Row
EMOM 15
20 GHD SU
12 DL 50%
25’ HSW