5 Rounds for time of:
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Time cap: 40min.

ENDURANCE

3-4 rounds of:
(any) Bike 60/45cals
20m Walking Lunges
Run 800m
20 Squats

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
It's a tough leg challenge, try to find a manageable pace to stay without pauses

Time cap: 45min.

MONDAY
WOD: Long Workout Full Body Workout
ENDURANCE: Steady Pace Workout

TUESDAY
STRENGTH: Clean / WOD: Mixed training AMRAP/Max/EMOM
OLYMPIC WEIGHTLIFTING:  Power Clean + Hang Power Clean / Barbell Cycling

WEDNESDAY
STRENGTH: Front Squat / WOD: Short AMRAP
GYMNASTICS: Butterfly Pull ups / HS Walk

THURSDAY
STRENGTH: Snatch / WOD: 21-15-9 with Snatch
STRENGTH: Back Squats + Shoulder Press

FRIDAY
STRENGTH: Split Jerk / WOD: Long EMOM burn your Cal / ADDITIONAL EXERCISE: Unilateral Row

SATURDAY
WOD: Thuri's Farewell WOD

A:
5-5-4-3-2-2 Back Squats
6 sets of 15 Banded Scapular Push-ups
Start a new round of both exercises every 2:30min. Try to be heavy on the last 3 sets.

B:
"Jack"
AMRAP in 20min of:
10 Push Presses
10 KB Swings
10 Box Jumps

RX: 52.5/37.5kg BB, 24/16kg KB, 20/24inch Box

ADVANCED CLASS