RestDay!

KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

3 rounds:
10+10 bulgarian split squat
20 glute bridge
10+10 DB row

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS

Teams of two:

300m run (both)
4 rounds (I go you go)
10 DB/KB hang C&J
20 reverse lunge

300m run (both)
4 rounds (I go you go)
10 DB/KB snatch
15 DB/KB squat

300m run (both)
100 box step ups with DB/KB (split anyhow)

Timecap: 22 min

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 2:30

AFAP:
Wall ball x150 (9kg)

Basic Endurance CrossFit

6 Minutes Any Machine
10 Reverse Flyers
10 Biceps Curls
6 Minutes Any Machine
15 Reverse Crunch
15+15 Side Crunch