Tue Sep 29

Train
3 Sets (36 Min Cap):
800m Run
500m Row
400m Run
*1 Min Rest after each movement

Move
30 Min AMRAP:
250m Row
250m Ski
500m Bike
*1 Min Rest after each movement

Warm-up
1 Min Cardio
10/10 Half Kneeling Strict Press
5 Inchworm
20 Banded Face Pulls
30s Plank (or 10-20s Ring Support)

Strength
1:15 AMRAP, 3 Min Rest of:
Strict HSPU (or Dumbbell Press)
Strict Ring Dip (or Bench Dip)
HSPU (or DB Push Press)
Kipping Ring Dip (or Push-up)

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Stimulus
Strength: lots of upper body reps today, adjust the movement to allow for large sets with minimal rest as you will get a good chunk of rest at the end of each movement. This is done once through, with a total of 4 movements at 75s of reps each, with 3 minutes of rest following. This portion will take a total of 14 minutes

Train/Move: this is a lot of conditioning. Work distances and rest times can be manipulated to suit your experience and goals, as well as the option of mixing movements up between rounds

Games Prep
For Time (10 Min Cap):
50 Ring Push-ups
*every minute (including 0:00) do 8/6 Cal Ski

Tuesday Weightlifting (Comp Prep)
Power Snatch: 2 x 1 @ 70% (based on power snatch)

1 Power Clean + 1 Jerk: 2 Sets @ 70%