#Strength
6x1 of:

• BB incline bench press

C2B proge

Every 2min x5
5-8 c2b
10 push ups
15 air squats

"Crossfit total"
Back squat 1RM
Shoulder Press 1RM
Dead Lift 1RM

run 2 miles for time

Crossfit

50 wallballs
12 Power Cleans
12 Burpees

35 wallballs
9 Power Cleans
9 Burpees

20 wallballs
6 Power Cleans
6 Burpees

Part 1 (0-5)
5min amrap
9 cal row
9 HSPU
9 cal row
9 C2B
Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

Straight into

Part 2 (5-11)
6 min time to find max weight for the Complex:
3 x FRONT SQUAT + STOH

2min REST

Part 3 (13-23)
3 rounds for time
21 DB Snatch (22,5/15kg)
15 Wall Ball (9/6kg)
9 Bar Over Burpee
TC: 10 min

3 RFT:
10 Clean and Jerk (60/42.5)
15 C2B
20 Box jumps

9-3-6 for time of:
Power Clean 70/45
Front Squat
Push Jerk

10 min EMOM

C & J, 75-85 %

AT 4PM:

• 1 Clean & Jerk every minute

(Start from 100kg, raise 5kg each min. As far as possible.) Post the heaviest weight.

Then rest 5 minutes before continuing.