Emom for 30min

-Row 12/10cal
-Kb swing 20x @ 24/16kg
-Du's 20-30
-Abmat sit-ups 20
-Rest

4 rounds each for time:

4 DL @ 140kg
8 sandbag over the yoke (collarbone height) @ 150lbs
16 double KB Russian swings @ 2x24kg

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

WORKOUT:
4 Rounds
250m row
HRPU x 12
Front Squats x 8 (95lbs)
SA Superman x 20

Al Fresco Back Session on The Rec. Run 90 yards, 20 reverse rows, run 90 yards, 20 pull ups, repeat for 30 minutes losing 1 rep each round. Got to complete the 10 reverse rows, so 320 reps and 1.14 miles running. Training outside, winner winner👍👍👍

• Global Foam Roll Quads x 60s each
• Half kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

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

Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 99%

% of 5 RM from last week (145kg)

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

Amrap 15min
5+5 bent over row (5 Pull Up)
10 Push Up
15 Sit Up

skaalattu
3 Ring Row
6 Kneeling Push up
9 Sit Up