Tempo strict press (15 mins )
- 5x5 reps
- increasing weight
- keep good form with lowerback !
tempo 30X0 ( 3 sec down , no rest at the bottom , fast up , no rest on top)

Teams of 3 or 4
5 rounds as a sprint
9 jumping squats
7 box jumps
5 burpee box overs
-1 min rest -
3 rounds as a sprint
21 cal ski
15 cal row
9 cal bike
-1 min rest-
6 rounds for time
9 wall balls
15 kbs
21 air squats

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