85% of 1 rep max

4min amrap dball over The shoulder

50kg

Quality/Rest as needed

2x800m, 2min rest btw
2x400m, 90s rest
4x200m, 60s rest

clean primer

3 things:

3 min max reps DU
1 min rest
3 min max reps HSPU
1 min rest
3 min max reps Wallball

E2M for 16min
C&J complex @light weight
1 halting clean DL
1 hang clean pull
1 power clean
1 front squat
1 push jerk
+
3 Rounds not for time:
10 Landmine rotations L+R=1rep
6-8 SL posted RDL/each Leg
8-12 V-ups
+
Coach suprise

Set 1: 6 Reps 76%
Set 2: 4 Reps 82%
Set 3: 2 Reps 88%
3 Minutes Rest
Set 4: 6 Reps 82%
Set 5: 4 Reps 88%
Set 6: 2 Reps 94%
3 Minutes Rest
Set 7: 6 Reps 88%
Set 8: 4 Reps 94%
Set 9: 2 Reps 100%

of 5RM backsquat (145kg)

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.

12 Days of CrossFit

For Time:
1 Squat Snatch 60kg
2 Hang Power Snatches
3 Deadlifts
4 Bar facing Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

For time

50 DU
10 db snatch
50 DU
10 single arm db jerk
50 DU
10 devils press
50 DU
10 single arm db jerk
50 DU
10 db snatch
50 DU

Dumbells 22,5/15 kg