EMOM 8 minutes:
Power Clean+Hang Clean

Same weight on all sets. Heavy reps, but no missed lifts!

For time:

Buy in:

• 800 m run.

Then 5 rounds of:

• 7 handstand push-ups
• 14 pistol squats

2-3 rounds of:

• row 1000m @ 2km + 10sec
• immediately after you're done rowing do 20 box over burpees for time
• rest as needed between rounds (maximum of 5min rest between rounds)
• your combined time for 2-3 rounds of box over burpees is your score

Anyone feeling stiffness in their glutes? Let's see. Take a lacrosse ball and a box, and perform the two mobility exercises explained on our blog:

http://blog.wodconnect.com/post/105435622732/crossfit-mobility-basics-3-4-glutes

4-5 rounds

• 15 ghd sit up
• 10-15 c2b pull ups

This is not for time, try to do all the sets unbroken.

Stretching & Mobility

E90s x9
4x1 hang power clean + power clean
5x1 power clean

Strength (load)

6 Rounds of:
10 (5/5) weighted lunges.
20 KB Snatch (10/10)
30 Air squats

5:00 send-off

Accessory:

3-5 rounds of
10-30 GHD sit-ups
20-30 Hip extension

Rest 2 min between sets. Go ”unbroken” so dont rest during a set.

3 x 10 GHR. Rest as needed.

Scale to hamstring curl on a bench if needed.

Metcon (reps)

6 rounds, AMRAP in 2 minutes, followed by 2 minutes of rest.
Alternate between A & B.

A )

5 Deadlifts @ 2 x BW
ME bar over burpees

B )
10 Deadlifts @ 1.5 x BW
ME bar over burpees

Accessory:

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

Metcon (for quality and min rest)

33-27-21-15-9 reps of:
Calories row
Weighted box step overs. Use only one dumbbell.

Choose a moderate weight for the dumbbell and height for the box.

Timecap: 20 minutes.

Accessory:

Spend 20-30 minutes stretching