Deadlift

7 x 3 @ 70 - 75%

Go Every 2:30

3 x 3 (Heavy weights)

3rounds:

3min ON / 1min Off
1) 10-20 windmill + bike
2) 10-20 snowangel + row
3) 30-60s plank/ or hollow + ski
4) 20-50 DU + echo

CONDITIONING

2-4 rounds, rest as needed between movements

1) 20/15cal Row
2) 5+5 DB Snatch or DB Squat Snatch
3) 10-20 GHD Sit-Up
4) 5-10 Russian Push-Up
5) 5-10 Strict Pull-Up or Ring Row
6) 10m Lizard Walk or walk of your own choice

RPE 3

10min EMOM of your choice with gymnastics movements. Only if you have the energy left!

RCF Games 2018 Event of your choice!

Scale if needed! Check games.crossfit.com for event details!

If you have the energy, why not do couple of events...?

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 3-10 Russian Dip
2) 10+10 Banded Reverse Lunge
3) 5+5 Monkey Press
4) 5+5 KB/DB Squat Snatch (from hang)
5) 10-30sec GHD Supine Hold
6) Row/Ski/Bike 500-1000m

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5+5 Pistol on a Box (loaded if needed)
2) 10-20 Bar Hanging Hip Touches
3) 20 Russian Twist
4) 5+5 DB/KB Windmill
5) 10-20 GHD Hip Extension (loaded if needed)
6) 3-5 Wall Walks

WEIGHTLIFTING

2-position Hang Squat Clean (below/above the knee)

7 sets, every 2min

Add loading after each set and find heavy of the day

RPE 4-5

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 5-10 Ice-Cream Makers
2) 10-20 Handstand Plate Step-Ups
3) 5+5 KB/DB Goblet Lateral Lunge
4) Banded Core Hold
5) 20-30 Banded KBS

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!