Clean and jerk Go every 0:30-0:45

3-5 x 1 @ 70-75%
3-5 x 1 @ 72.5-77.5%
3-5 x 1 @ 75-80%

Rest 2:00 b/t sets

3 Sets of 10 Intervals

0:40 work / 0:20 rest, rotate through

1) Thrusters / overhead squats @ 30/20kg ( alt rounds )
2) Chest-to-bar pull-ups / Toes-to-bars (alt rounds)

3) Shuttle runs*
4) DB Snatches, alt @ 22.5/15kg
5) Lateral burpee over the barbell

– Rest 3:00 between sets –

• 7.62m out + back

Flow. 10 x 0:40/0:20 (1-2-3-4-5 for 2 rounds), rest 3:00, repeat 2 more times

Overview. Short, fast intervals with little rest. Progressing to 40s work / 25s rest this week. This format keeps your heart rate up while forcing you to move efficiently across different patterns. With 40-sec of work, it’s important you find a movement option/loading that allows you to keep working, not just surviving.
Effort. Work at around 8-8.5/10 RPE. Push in each 40s, but not all-out — you should be able to repeat similar numbers from start to finish. The 20s rest is just enough to reset, not to fully recover.
Feel. Like last week, expect heavy breathing and steady fatigue in legs and shoulders as the sets build up. This week will be more challenging with the longer work interval duration. The challenge is staying composed so you don’t fall off in later rounds.
Adaptation. Builds aerobic power and VO₂max by keeping you working near max effort with incomplete recovery. Improves efficiency in common CrossFit movements while developing the ability to sustain power and composure across repeated short efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you keep rep counts consistent across all three sets?
– Which movement felt hardest, and why?
– Did you start at the right pace, or did you fade as the session went on?
– How did this session compare to last week?
– What’s one adjustment you’ll make next time to stay more consistent?
Movement options.
Thrusters/OHS → 30/20kg (65/45lbs), 25/15kg (55/35lbs), a weight you can keep moving with
Chest-to-bar pull ups → Pull ups → Jumping pull ups
Toes-to-bars → Toes-to-rings → ab-mat sit-up
Shuttle runs → You can replace these with a regular run OR a machine
DB snatches → 15/10kg (35/20lbs) or lighter if needed to keep moving at steady pace

3rds
10-15/ side side vups
10-15 skull crushers

3rds
10-15/ side banded rotations
10-15 hand release pushup

3-4 Sets:
5-10 SA Scapula Ring Rows
10 Ring Push-ups + 10sec Hold @bottom
- Rest as needed btw sets

3 sets:
8/8 Curtsey Box Step-up (KB Goblet Hold) 60/50cm
- Rest as needed btw sets

AMRAP 15

21 Calories Bike Erg
15 Push-Ups
9 Dual DB Front Squats 15/10kg

Reverse Lunges + Back Squat

5 x ( 8 alternating legs + 3 back squat )

Go every 3:00

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 15/12cal Ski
3: 30 DU
4: 15/12cal Row
5: Rest

EMOM 15:
1: 6 Burpee Box Jump Overs 60/50cm
2: 18/15cal Ski
3: 30 DU
4: 18/15cal Row
5: Rest

Gymnastics for quality
For 30min
Pistols & butterflys

ADVANCE
C2B & weighted pistol squats

INTERMEDIATE
Pullups & pistol squats (assisted if needed)

BEGINNER
T2B & high box step-ups

WOD
AMRAP 8min
YGIG

6 alt pistol squats
3 C2B

Scale as needed

accessory:

3-4x
8 good morning
10+10 bulgrian split squats