Rep/Interval Scheme: 7 min Work/2 min Rest, 2 Rounds

Zone 1
Solo KB AMRAP
25x Russian KB Swings
10x KB Teapot
5x KB Goblet Kneel to Stand

Zone 2
Solo DB AMRAP
10x DB Devil’s Press
10x DB Renegade Row
10x DB Hang Clean

Rep/Interval Scheme: 6 min Work/60s Rest, 4 Rounds

Zone 1
Pushups until failure — Every time you rest: 100 m SkiErg Sprint @RPE 10, then repeat
MAX x Pushups
100 M SkiErg Sprint

Zone 2
Wallballs until failure — Every time you rest: 5x Burpees, then repeat
MAX x Wallballs
5x Burpees Chest to Floor

Zone 3
Max distance Bent Arm Sled Push until failure — Every time you rest: 10x Bodyweight Walking Lunges, then repeat
MAX M Overhand Sled Push
10x Bodyweight Lunges

Zone 4
DB Deadlift until failure — Every time you rest: 10x Jump Squats, then repeat
MAX x DB Deadlifts
10x Jump Squats