On the 1:30 x 7 sets:

On the 0:00 3 Reps
On the 1:30 1 Rep
On the 3:00 3 Reps
On the 4:30 1 Rep
On the 6:00 3 Reps
On the 7:30 1 Rep
On the 9:00 12 Reps

Building to 85%.

EMT QW2

Time cap 12 minutes

You start with the deadlifts and burpee box overs.

Complete the following workout for time:
– 100 wall balls 9/6kg
in every 2 minute complete:
– 8 deadlift 80/50kg
– 8 parallel burpee box jump over

First round
36 x calor row or ski ergo
12 x box over burpee
3 x thruster (42,5 kg/ 30 kg)

Second round
3 x calor row or ski ergo
36 x box over burpee
12 x thruster (42,5 kg/ 30 kg)

Third round
12 x calor row or ski ergo
3 x box over burpee
36 x thruster (42,5 kg/ 30 kg)

Extra round
36 x calor row or ski ergo
36 x box over burpee
36 x thruster (42,5 kg/ 30 kg)

Time cap 36 min

5-10min Row/Bike/Airbike
Then 3 rounds:

5+5 Single Arm DB Hang C&J
3+3 Single Leg Box Jump
10-20sec Banded Lateral Walk video

---

Banded Shoulder Flow video

9-10-11-10-9
Single arm DB/KB row/ side
Single leg Romanian DL w barbell
Lying DB/KB triceps
Barbell bicep curls

After each round 20 reps band pull through

Midline 4 sets
weighted plank hold 30sec
-add weight from last week

50 Assault Bike calories AFAP

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(18)
WRK 2:00 rest 1:00 x6
20 air squats
10/8 cal row
5 hang clean 105/75 or 145/85

Opt(12)
Iso-superset
tricep dips
push ups
reverse fly

Finisher
50 alt toe touch
1:00 min hamstring stretch

4 sets (tng, 2 dumbbells)

4x DB Power clean
4x DB Snatch
4x DB Push Press
(New round every 2,5minutes. Go heavy)

4 rounds

1min Double unders
1min DB Thruster
1min bike
1min Rest