For time 6 rounds
9x single DB OH Lunges L 22.5/17.5kg
9x pull ups
9x single DB OH Lunges R 22.5/17.5kg
9x T2B

3 rounds for time of:

• 30 GHD sit-ups
• 30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Home workout, last own workout before I started crossfit

60min easy aerobic pace.

3 rfq

12 Db bent over row R 25kg
12 Db bent over row L 25kg
20 alt DB cossack squats goblet DB hold 25kg

1a) Close Grip Bench Press: 4 x 5. Rest 30s.
- add weight each set.

1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging work sets slightly heavier than last week. Take 2 sets to warm-up for both movements.

10-9-8-7-6-5-4-3-2-1

Ground to overhead 75% of your bodyweight
wall balls (20/14lbs)
KB swings (24/16kg)

25min time gap

Emom 12
1) 500 metri bike
2) Complex 3 double kb 20 kg clean 3 squat 3 stoh
3) 15 v up

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

For MU reps, 10min EMOM of:
* 6 Power cleans
* rest of time MU