(Strength)
Front squat 4x8 - AHAP!

How did it go?

Strength (load)

Build up to a heavy single thruster in 20 minutes.

Metcon (time)

8 rounds for time of:

5 C2B pull-ups
10 Wallball shots 20/14lb
18/15 Calories bike

Timecap: 14 minutes

Accessory:

Banded press, 4-5 x 15-20
Pull apart, 4-5 x 15-20
1-Arm plank, 4 x 20-30s/arm

Rest 1 min between sets

Strength (load)

Sumo deadlift, every 2:30 (10 minutes)
5 @ RPE6
5 @ RPE7
5 @ RPE8
5 @ RPE9

Push Press 3 RM in 17 minutes

EMOM x35
1) row
2) 5-15 ttb
3) bike
4) 5-15 push up
5) rest

AMRAP 8

1-2-3-4-5..etc
Deadlift @ 70%
10-20-30-40-50..etc
Jump Over Barbell

3 rounds for time of:
800-m run
30 alternating DB hang power clean + push jerk (15/22.5 kg)

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Goal & Intensity:
-Today we build aerobic endurance and upper-body strength by combining running with a dumbbell clean & jerk complex.
-The aim is to keep a steady pace that lasts across all three rounds.
-A long, breathless workout where the run pushes the heart rate high and the dumbbells add fatigue to the arms and shoulders.
-The work should feel continuous, no stopping.
-Choose dumbbells that allow at least 10 reps unbroken – that’s your sweet spot.
RPE: 9 – strong but controlled effort, with the last round feeling truly challenging.
Why: This workout develops both cardiovascular capacity and shoulder/core endurance. It reflects the essence of CrossFit: blending strength and conditioning in one session.

6-8 x Hang snatch (1+2)

• above knee + below knee