Basic Endurance CrossFit ( HR Zone 2 in ergos )

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg

Warm Up
2 rounds
1 min ski
8 box step overs
10+10 single arm db bench press
8 box jump overs
1 min ski
then rest of prepping and start workout

Metcon
2 sets
30/24 cal ski erg (masters 45+ 25/20 calories)
15 box jump overs 60/50cm (step down always)
30 double db bench press
15 box jump overs 60/50cm
30/24 cal ski erg (masters 45+ 25/20 calories)
rest 1:1 bwn sets
time target 7-8 min per set, cap 10 min.

For Quality
20-30 ghd sit ups
5 wall walks
5 rope climbs
10-15 strict hspu
10-15 c2b pull ups
4 wall walk
4 rope climbs
10-15 kipping hspu
10-15 pull ups
3 wall walks
3 rope climbs
20-30 ghd sit ups

Partner workout; You Go, I Go

4 x 7 Min AMRAP (with 90 sec rest between AMRAP's)

A.
30m Sandbag Carry
10/7 Cal Echo Bike

B.
15m Double KB Overhead Walk
15m Double KB Front Rack Walk
10/7 Cal SkiErg

C.
20m Sled Pull
12/8 Cal Row

D.
30m Farmers Carry
12/8 Cal Erg Bike

Switch after every completed round. Choose your own SB, Sled & KB weight.

Basic Endurance CrossFit 50 minutes :

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg

Pendlay Row 3x10

90s on - 45s off for 3 rounds, w/ Partner - YGIG, divide anyhow:
a) rope climb
b) ski erg
c) sled push
d) crossover
e) carry (anything, anyhow)

RPE 6-8

3x4 use same weight for all sets

A)
In 15 mins build to Daily max of :
Snatch Deadlift
Hip Squat Snatch
Hang Squat Snatch
Overhead Squat

B)
Wod
EMOM 18 mins
Min 1 & 2: amrap of : 7 Power Snatch @43/30kg + 7 Lateral burpee + 21 Double under *
Min 3: rest

Pick up where You left off!

*2sec bottom
2x1x[2+3]@65%, 2+3@70%, bs-%, rest btw sets 3min