5 Bent over Row @70KG
10 Push UPS
10 Dips @5KG

140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151

CrossFit Total

Max Back Squat. 315 PR

Max Shoulder Press. 135 PR

Max Deadlift. 405 PR

Total…. 855 PR

1RM of high hang snatch

10rounds:
Sledge push 20m 60kg
medball 50kg over shoulders 2reps (1/1)
Lying leg lift 10-14reps

Ryan:
5 RFT
*7 BMU
*21 Burpee to target

Focus: Warm Up To Power Clean Weight for EMOM then:
12 Minute EMOM of
- 20 D/U (L3), 10 D/U (L2), 20 Singles (L1)
- 3 Power Cleans (Score will be level and lowest weight used)

Metcon: 5 Rounds For Time
- 10 Burpee Box Jumps 24/20 All Levels
- 10 Alt Arm KB Snatches 55/35 (L3 & L2), L3 Scale as needed
- 10 Pull Ups (Work on butterfly Kipping or regular kipping depending on your progression level)

Score = Focus Level & Wgt / Time

Focus: 5x3 Push Press – First Working Set around 65% 1RM

Metcon: 15 Minute AMRAP
- 200m Run
- 8 s2o 135/95 (L3), 115/75 (L2), 95/65 (L1)
- 8 BB Roll Outs
- 8 Medball Get Ups 20/14 L3 & L2 – Medball sits up L1 using 20/14

Score: 3RM / Rounds + Reps

AMRAP 15’
12 TTB
15 Burpees
20 UB KB Swing @ 24/16 Kg

-Penalty: add 4 burpees the following round

4-5 Sets of:

A1- 1 -Arm DB Row – 6-8 reps each arm
-rest 60”-
A2- Strict TTB 6-8 reps
-rest 60”-
A3- HS Hold back to the wall – accumulate 1’
-rest 60”-