A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30

Weighted Chinup 4x3 reps

10x1min fast/ 1min slow
- Fast 110-120%
- Slow 50-60%
5min rest
3x20s all out, 2:40 rest between

5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

9 sets building to heavy:
3-3-3-2-2-2-1-1-1 Push Press
(Rest 1-2 min b/w sets; start first set around 75%)

Omar:
For time:
10-20-30 Thrusters (95/65)
15-25-35 Bar Facing Burpees

Time Cap: 15 min

Benchpress amrap @90%

"Strength (load)

Deadlifts, sets of 3. AHAP.

---

Metcon (reps)

“Half Cindy”

AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats"

5x8 bench press

A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RM

B,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load

10:00 Basic Endurance CrossFit
11:00 Deadlift + Metcon
12:00 Mobility
...are you ready for unknown ?