Bent over barbell row (hands supinated) 15-12-10-8 reps

4 rounds for quality
8+8 one leg deadlifts
10 hip extensions with barbell (shoulders on a bench)
10+10 KB front rack reverse lunge from the plate (10-20cm)
8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
Rest 2 minutes between rounds

Core
3 rounds
20 sec Ring one hand plank (Right)
40 sec rest
20 sec Ring one hand plank (Left)
40 sec rest

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

170 min
Warm up for 10 min

1.MU
A. Drills

B. EMOM: 1 MU x 5

C. E2MOM: 2 MU x 13

2.Weightlifting
A. Barbell warm up

B. Jerk dip + push jerk

C. Drop jerk

D. Jerk balance

E. Jerk dip + split jerk

F. Split jerk

G. Jerk dips 3x5
- 70 72.5 75

3.Strength
A. 3 sets:
10 hip thrust - 65 65 65 kg
10/s bulg. split squat - 30 30 30 lbs
8 hamstring curls - 10 10 10 kg

B. 3 sets:
8-12 sa. DB press - 12x25 8x30 8x30 lbs
20 pike leg lifts

C. Tabata shoulder press @ 10 kg - 8x11

D. 3 sets:
8/s bicep curls - 25 25 25 lbs
10 side lateral raise - 15 15 15 lbs

6:30 Basic Endurance CrossFit
7:30 "Lynne"
12:00 "Lynne"
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Mobility

Bike 6 intervals of 4000m, rest 2 min in between. AFAP.

Bike 30 intervals of 30 seconds on / 30 seconds off. Max distance.

Bike 6 intervals of 4 min, rest 1 min in between. Max distance.

Bike 5 intervals of 5000m, rest 2 min in between.

Weighted dip 4-3-4-4