Run 760m
20 boxsteps with kettlebells 20/12
50 du
Run 760m
30 boxjumps
100 du
Run 760m
40 burpees

CONDITIONING

Rowing Intervals

Row 3x2000m, 120sec rest between

Overall RPE 3 to 4

Target: Keep a steady and repeatable pace. All sets within 3sec.

Basic Endurance CrossFit 45 minutes :

7 Minutes Any Machine
3 BMU / 6 CTB / 9 PU / 12 RR
20-30 Fluters Kick Chest on Wall / Floor

strict press

6-6-4-4

E2,5MOM

Partner AMRAP10

10/8cal row
10 kbs

AMRAP 12
3 squat clean 75/50kg
12 TTB
6 squat clean 75/50kg
12 TTB
9 squat clean 75/50kg
12 TTB
12 squat clean 75/50kg
12 TTB
15 squat clean 75/50kg
12 TTB
18 squat clean 75/50kg
12 TTB
21.......
12....

For Time
50 Deadlift 60kg/45kg
25 Hang Squat clean 60/45kg
10 STOH 60/45kg

TC 10

EMOM24

1. 1 set of muscle up + AMRAP of air squat
2. 40sec erg
3. 1 set of hspu + AMRAP of DB snatch 17,5/12,5kg
4. 40sec erg
5. 50 DU
6. REST

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/42.5kg

• Goal: Tough effort.
• 1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
• Time cap 10:00
• Rx+: 70/52.5kg

5 Rounds x Every 4:00

6 Incline DB Bench Press. AHAP
6 Ring Dips