A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )

Every minute for 30 minutes, alternate between

• Run 200 meters
• 4 box jump-overs + 10-yard sled push
• 6 bar muscle-ups

♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled

6:30 Basic Endurance CrossFit
7:30 Deadlift & Accessory
8:30 Mobility
12:00 Core
15:00 Basic Endurance CrossFit
16:00 Deadlift & Accessory
17:00 Mobility
18:00 Technique, Handstand Walk
19:00 Mobility

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 6.8.22 

2 Rounds:
5x (20 Sec Sprint, 40 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

6x (15 Sec Sprint, 35 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

7x (10 Sec Standing Sprint, 30 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”
*Rest 3 Min between rounds.

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

6-6-6-6

Go every 2:00

For time: 10 rounds “Holleyman”
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

3 rounds
1:00 row or air bike
5 dynamic squat strech
5 push up to downdog pose
5+5 birddogs
5+5 suitcase DL
5+5 single arm db press
5 med ball cleans
5 wall ball shots

then workout prep
climb to workout with barbell complex
3 deadlifts + 3 hang power cleans + 3 thrusters
then test 1-5 reps of each movement you feel like to do and start workout, have fun.