Metcon (reps)

AMRAP in 15 minutes of:
5 Shoulder press
10 Deadlifts
15 Box step-ups with wallball in bearhug 24/20” + 20/14lb

M: 50kg N: 35kg

Metcon (quality)

EMOM for 16 minutes:
1. 5 Hang power cleans
2. 7 Box jumps

*Choose a moderate weight and a high box. Perform box jumps as ”singles”.

Accessory:
4-5 Rounds of
15-20 banded deadlift - light
10+10 Weighted lunge - light
60s wallsquat

Hang squat snatch 1-1-1-1-1-1-1

3x5 Back Squat

• Build up to heavy 5

3-4sets:

5 deadlift

2-3 RIR

For time :

Bike 1000m
50 Thusters 20/15kg
20 Burpees to target

TC 6

7:00 Lowerbody Accessory / Mobility
8:00 Snatch Technique
9:00 Basic Endurance CrossFit

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Handstand Walk technique + Accessory
19:00 Basic Endurance CrossFit
20:00 Mobility + Core Workout

Chin-Ups ( Weighted )

5-5-5-3-3-3-2-2

Go every 2:30

For time :

50 Wallball Shots 20/14p
30 Hang Power Snatch 20/15kg
20 Toes To Bar

TC 8

E3MOM x5:
9-7-5-7-9 deadlift
- RIR 0-1