130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds

Workouts of the week 10 hours, x 6
Week 3/3

95 min

1.Strength
- Weighted chin up
- Bench press 3x8 40-45
- Incline DB press
- Side lateral raise
- Face pull

2.Metcon
E4MOM x 6
8 KB push press 2x12 kg
10 BBJ
18 cal airbike
Times: 2.56, 2.51, 2.52, 2.51, 2.44, 2.31

100 min

Leg day
- Back squat - 4x8 60-62.5
- Hip thrust - 3x10 80
- Leg press - 3x12 100
- Bulgarian split squat
- Hamstring curl
- Abduction
- Quad extension

65 min
Easy bike

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

6:30 Basic Endurance CrossFit
7:30 "Bear Complex"
15:00 "Bear Complex"
16:00 Kipping Pull up, technique
17:00 Bar Muscle up, technique
18:00 "Bear Complex"
19:00 Basic Endurance CrossFit

AMRAP 30
15 ttb
20 steps walking lunges @15kg
1000m bike erg
10 GHDSU
10 goblet squat @15kg

Amrap 20
15 ttb
12 cal bike erg
9 hang power snatch 40kg
6 strict handstand push up

Amrap 20 in team da 2
100 du
20 pull up
100 du
20 power clean 50kg
100 du
20 lateral bar burpees
100 du
20 alternating dumbell snatch 24kg