Intervals
3 min work : 3 min rest, 3 rounds

AMRAP 3 min
10 prisoner squats
20 russian twists

rest 3 min

AMRAP 3 min
15 KB-swings
5 HSPU

rest 3 min

workout A
back squat 5x5
bench press 5x5
barbell row 5x5
mark result for back squat

Basic endurance CrossFit 60 minutes

row 1000m
15 c2b
5 x (1+1) power clean + push jerk@80/70/60/50/45
100 du

4 rounds of 2min ON / 2min OFF
15 Push presses
Max reps pullups

30 min AMRAP with a partner:
32 Cal bike
12 Handstand push ups
16 pistols

5 rounds for time:
20 Reverse lunges
8 Toes to bar

AMRAP 5 min:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes -

AMRAP 5 min:
10 Dumbbell Push Press (15/20 kg)
10 Toes to Bar

• 6 PC @60%
• 16 WB 9/6 kg
• 6+6 side plank reach throughs

AMRAP 2
Du s
rest 1 min
AMRAP 2
Pull ups
rest 1 min
AMRAP 2
Thruster 42,5/30kg
rest 1 min
AMRAP 2
step over box w/ db kb
rest 1 min
AMRAP 2
Power snatch 42,5/30kg
rest 1 min

2 rounds

EMOM 20

even: heavy squat snatch
Odd: 2x(1+1) power clean + push jerk