12 x 2 min ON: 1 min OFF

A) BikeErg
B) SkiErg

RPE 7-8

Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 12 mins ( individual)
Min 1: Single arm DB thruster 8/8@22,5/15kg
Min 2: Dumbell Pull over 8/8
Min 3: Rest

Bench press 5 RM, then max reps @ 90%

-2 x 10 lat activation
-2 x 10 kipping (no legs)
-2 x 5 PRM kipping pull-ups
-2 x 5 kipping pull-ups

EMOM 10min
1-5 Bar Muscle-Up

4x
3 shuttle runs
5 rope pull ups
10 banded scan push ups
then
spend 10 min warming up the bench press

For time:
50 shuttle runs
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs
https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T3_V5.pdf
- scale so you can finish the work out

5 rds TC 10min
45 crossover
5-10-15-20-25 Pull up
5-10-15-20-25 HSPU (games 18.4 standar)
5-10-15-20-25 hang clean above knee

Weight
40-49: 27,5 / 35 / 42,5 / 50 / 57,5
50+: 27,5 / 32,5 / 37,5 / 45 / 52,5

HSPU: abmat + 6,5cm

Bench press
- 57.5 - 5, 5, 6
- Max @ 50 - 11

Hip thrust 3x10 reps

Weighted Dip 3x4, 1x8