A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

WOD
10rds of this for time:

10 Pull Ups
10 Push Ups

20 Sit Ups
20 Squats

100 Burpees
Every minute on the minute
(EMOM) 20 DU's or 50 Singles

*Did DU over half the time and singles the rest

WOD
3rds of this for time:

400m Run
20 Walking Lunges, each leg
20 Mountain Climbers
10 Burpees

10 Dips

skill
5-4-3-2-1
strict toes to bar (30s rest b/t sets)

Workout
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

i used 80kg for the front squats which made them pretty difficult, with one failed attempt of power clean on the 2nd set of front squats.

CrossFit hiatus over!

Something simple to get back on track:

10-8-6-4-2
Chest to Bar Pullups
5-4-3-2-1
155lb Clean

5:45

7 Muscle Ups
14 Thrusters 105#
21 Toes to Bars

12 Deadlift 275#
12 Burpees
25 Double unders

A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side

AMRAP in 20 minutes of:

Double-Under x 20
“American” KB Swing (53/35#) x 20
Burpee x 20
Score is total rounds + reps.

4rds + 5 DUs