Shoulder press
In 15 minutes:
Work up to a heavy set of 6 reps, then 2 sets of 4-6 reps at H6

EMOM 20:
1) handstand walk
2) Strict chest to bar
3) deficit strict HSPU
4) max-cal bike
5) rest

Accumulate max reps

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Goal & Intensity
-Build skill, control, and upper-body strength-endurance under steady but challenging intensity.
-The aim is to accumulate as many high-quality reps and meters as possible.
-Each minute stresses a different part of the system:
HS walk for coordination/core, strict C2B for pulling strength, deficit HSPU for pressing strength, and max-cal bike for intensity. Together, they develop skill under fatigue.
RPE: 8 — technically demanding and heavy, but always controlled.
💡 Coach’s Tip
Protect your shoulders by breaking strict pulling and pressing reps into short, consistent sets right from the start.
Why this workout: It builds the combination of gymnastics skill, strict strength, and conditioning that advanced CrossFit workouts require. A skill-biased EMOM with enough intensity to create real adaptation.

Thruster
4-4-4-4-4
Rest as needed btw sets.
Leave few reps in the tank.

5 x e2m:
1 clean pull+3 hang squat clean @ moderate

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Kipping Pull-Up, technique
18:00 Snatch Technique
19:00 Handstand Walk technique
20:00 Basic Endurance CrossFit

3 sets
4-6 Dragon Flags
15 Double DB Floor press with Glute Bridge
50m Double KB Front Rack Walk

Partner WOD

AMRAP 12
30 Hang Squat Cleans 60/40kg
30 DB Snatches 22,5/15kg
30 Calories

For time:
30 squat snatches @60/42,5kg
30 ring muscle-ups

target 8-14min

S: Reps, 40/30kg, low ring MU/transition

Deadlift
2x8 @60%+
2x6 @70%+

Deadlift
In 15 minutes:
Work up to a heavy set of 2 reps (1-2 RIR)