1a) DB Pullovers: 3 x 10. Rest 30s.
1b) Landmine Rockstars: 3 x 30. Rest 30s.

For time
4 Rounds
60 DU
10 hang power snatch
15 bar over burbee

TC. 18min

BB 45/35 kg

6:30 - 7:30 Basic Endurance Run
7:30 - 8:30 Mobility

12 - 13 Basic Endurance CrossFit
16 - 17 Basic Endurance CrossFit
17 - 18 Basic Endurance Run
18 - 19 Basic Endurance CrossFit

3 x 5 min AMRAP + 2 min rest

AMRAP 1.

3 strict handstand push ups (scale toes on the box)
7 box over burpees

AMRAP 2.

5 deficit kipping handstand push ups (scale knees on the box, deficit)
7 box over burpees

AMRAP 3.

7 kipping handstand push ups (scale on the box)
7 box over burpees

For Time:

21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

Barbell: (95/65)
Kilos: (43/29)

3 sets:
10 Left arm Suitcase deadlifts + 100' Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 100' Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 7.19.22 

Varied intervals x 4 sets:
A. 1000/800 m ski or row or 2000/1600 m bike
B. 25 KB swings 24/16 kg
C. 20 m dual DB suitcase walking lunges
D. 20 sit ups
2 min rest

Mix the order of the movements for each set.

EMOM 21min

30 Double unders
10 Deadlifts BW
10 Push ups + 1 rope climb

10min EMOM

1 power Clean&Jerk

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