For time in teams of 2:

100 alt. db snatch @18kg
100 shoulder press @25kg
100 front squat @40kg
100 deadlift @65kg

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

Deficit deadlift 3x7

Rope climb 6x1-2

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08

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.

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

Home workout, last own workout before I started crossfit

3 rounds for time of:

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

♀ 35-lb. DBs ♂ 50-lb. DBs

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