Double Under practice

3 reps:

60% 30kg
70% 35 kg
75% 37,5 kg
85% 42,5 kg

10 minutes EMOM 4 reps @ 60% 30kg

2 x 10 reps
box squats @ 30 kg

3 rounds:

7 push ups
7 box jumps
7 DB push-press 10kg each

... Imported.

50 Ring Rows
400m Run
50 Push Ups
400m Run
50 Squats
400m Run
50 Sit Ups

25 Ring Rows
400m Run
25 Push Ups
400m Run
35 Squats

Trying something like one of the last workouts we did on the first day of the Crossfit L1 Trainer seminar.

5 Rounds for time

• 6 MB Cleans 9kg
• 9 Push Ups
• 12 Sit Ups

More info over on Movescount

Every 30 seconds for 20 minutes do a perfect Clean & Jerk 60kg. Take your time, breath and setup properly.

Can't say I got them perfect for the last 3 minutes though. Guess that's what I get from having vacation :)

Pre-WOD
10 Turkish Get Ups with each hand

WOD - For Time:
-1000 meter Row
21-15-9
Dead Lifts (#225/135)
Burpees

Post:
3 X 1 minute weighted planks

3 reps:

60% 60kg
70% 70kg
75% 75 kg
85% 85 kg

4 reps EMOM for 10 minutes @ 60% 60kg

False Grip training

5 x reps false grip + pull