5x12 cal in a wod

3rd round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

2nd round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

1st round of:
4:00 RPE 4-5
3:00 RPE 5-6
2:00 RPE 6-7
1:00 RPE 7-8
2-4 min rest

Z2

8x1:00 in 40 min emom

Warm up

2x8:00 moderate

8:00 moderate effort

5x1000m in circuits

Warm up

WOD with
6:00, 5:00, 4:00, 3:00, 2:00, 1:00 moderate efforts

3/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r

2/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r

1/3 rounds:
16 cal row / 1:00r
32 cal row / 2:00r
48 cal row / 3:00r

1500m/30 thrusters
1000m/20 thrusters
500m/10 thrusters
500m/10 thrusters
1000m/20 thrusters
1500m/30 thrusters

10x1:00 in Mikko Salo triangle (subbed ski erg for devils press)

10x1:00 in Mikko Salo triangle (subbed ski erg for devils press)

3x10 cal in circuits

2x2000 warm up

30:00 Z2 @ 2xBW watts. Reduce watts if HR beyond Z2

70cal

3x400m

1000-750-500-250m
20-15-10-5 push ups

2:00 moderate
1:00 easy
0:45 moderate
0:15 sprint
—
3x easy/moderate
6x top sets
1x easy/moderate