Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 10-8-6-4
Start with moderate weight and work up in every set.

B) 4 rounds
5 weighted pull-up (or 9 scaled)
8 ring dip / dip
2min rest

C) 3 rounds
10-12 barbell hip thrust
10-12 DB bench press
2min rest

A: Back squat 3x5
B: Floating Snatch pull 5x2
C: Shoulder press 3x5
D: Strict pull ups 4set

Z-press (bar from the top position):
1x3 @ 62-64%
1x3 @ 71-73%
1x3+ @80-82%

Last set is AMRAP without failure.

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatches

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 85-90%

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Metcon:

Every minute on the minute for 14:00 minutes:
250/200m row
12 Bench press @ 50%

Right into

3 rounds for time:
10 Squat snatches 60/40kg
30 Wallball shots 14/8lb

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Bonus:
5 x 10 Pendlay rows
5 x 10 Behind the neck barbell tricep extensions

Core:
3x
12+12 1-Arm windmills
12 Strict toes to bar

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CrossFit tutuksi.

Wall walk & hspu technique:
- tripod HS (against the wall & freestanding)
- HS kick up against the wall
- wall walk holds (5-10s)

For time:

10 Snatch 40/25kg
50 Double Unders
8 Snatch 52,5/37,5kg
50 Double Unders
6 Snatch 65/45kg
50 Double Unders
4 Snatch 70/50kg
50 Double Unders
2 Snatch 80/60kg

Bike 24min max distance
every 3min (0,3,6,9,12,15,18,21,24) perform:
5 pull ups
10 push ups
15 air squats

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
3x every 2:30 min
5 at 65% 1RM

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift.

B,
Teams of 2 - 21-15-9 reps, for time of:
Push Press, 61/43kg
Deadlift, 102/70kg

Complete in teams of 2.

One person works at a time. While partner 1 is completing the push press, partner 2 holds the top of the deadlift. Switch places once partner 1 completes all 21 reps.

Goal
Sub 12 min

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Barbell Row Hold, pick load, 15 secs
Single Arm Plank Hold, L 10 secs/R 10 secs

Barbell Row Hold- bar at rib cage

Rest as needed between rounds.