Back squat / rest 2-3 min between sets
6 x 75%
4 x 80%
2 x 85%
6 x 75%
4 x 80%
2 x 85%

EMOM x 32

1) row
2) 6-12 pull up
3) bike
4) 10-12 Double Db thruster

AMRAP 12

Bike 15/12 Calories
15 Wallball Shots
Row 15/12 Calories
7 + 7 Kettlebell Push Press 24/16kg
Bike 15/12 Calories
15 Burpees
Row 15/12 Calories
15 Goblet Squats 24/16kg

Push press 4 x 2 @90%

7:30 Basic Endurance CrossFit
8:30 Snatch Technique
9:30 HSPU + Metcon ( 20.12.2022 )

12:00 Core

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 HSPU + Metcon ( 20.12.2022 )
18:00 Basic Endurance CrossFit
19:00 Snatch Technique

AMRAP 9
12 Box Jumps
8 Power Cleans 60/40kg
6 Handstand Pushup

4 Sets Of 80 - 90% Unbroken Set

Use same modification than Unbroken Set

Go Every 3:00

min 1 - Dumbbell snatches x 8-12 reps
min 2 - Overhead squats x 4-8 reps @50/35kg
min 3 - Toes to bars or kipping leg raises x 8-12 reps
min 4 - Push jerks x 4-8 reps @50/35kg
min 5 - rest
3 rounds total.

2-3 rounds
1:00 Plank Hold
15 russian kb swing
10+10 Elevated Single Leg Glute Bridge R/L (for quality reps)
use 20kg plate for raiser
rest 1-2 min and repeat

Treshold metcon for 40-45 minutes with partner
800m run (both run same time) 1000m row if not running.
40 box jump overs
20 burpee pull ups
32 push press @25/35kg
16 toes to bars

split reps on each movement.