Rest day - what did you do?

Warm Up
3 rounds
1 min cardio
15 band pull aparts
10 box step overs
5 strict knee raises with 2 sec pause at top
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) weighted box step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) single arm devils press x 6-8 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) ring push ups / double db bench press x 12-15 reps
3) Cardio Machine x 45 sec
4) Hardened ring rows x 12-15 reps
5) rest minute

2-3sets:

30m D-ball carry
20 GHD hip extension
10+10 Db row

Back Squat

8-8-8-6-6-6

Go Every 3:00

• 85%
• 2min Rest

Warm Up
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch/clean&jerk with empty barbell as you like 6-8 minutes total time

Weightlifting
3 rounds of
3x2 tng power snatch @60-65% of 1rm power snatch, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

3 rounds of
3x2 tng power clean&jerks @60-65% of 1rm power clean&jerk, rest 10s bwn doubles
rest 2-2.5 min bwn rounds

Example for 1 set:
2 Power Snatch @60-65%
10 sec rest
2 Power Snatch @60-65%
10 sec rest
2 Power Snatch @60-65%
rest 2-2.5 min

Repeat for 2 more rounds.
then same thing with power clean&push jerks

Warm Up
:30 easy row -> :30 mod row
:30 easy row -> :30 mod/fast row
then same thing with ski erg!

WOD
3 sets
16/20 calories of row (mod/fast)
rest 1 min
12/15 calories of row (fast)
rest 1 min
9/12 calories of row (sprint)
rest 1 min
16/20 calories of ski (mod/fast)
rest 1 min
12/15 calories of ski (fast)
rest 1 min
9/12 calories of ski (sprint)
rest 1 min

If you are doing this with partner it dont matter if you start with ski and do row after.
3 week progression, you should be able to find your paces on this workout and keep them
on the next weeks, even the calories go higher!

400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

Scaled WOD
For time:
150-300m run/ 20cal ergo
20 hanging knee raises
150-300m run/ 20cal ergo
5 inchworm + push-up
150-300m run/ 20cal ergo
20 hanging knee raises
150-300m run/ 20cal ergo

1-2x1x[2+1]@barbell, 3x1x[2+1]@70%, ohs-%, rest btw sets 2min

*full foot
3x3@90%, jerk-%, rest btw sets 2min

AMRAP 9

10+10 One ARM DB Push Press
15 Kettlebell Swing 24/16kg
30 Air Squats