Superset x 5 rounds!

Floor Press x 5reps; 3s down
Rest 1:00
Strict Chin-Up x 4-6 reps
Rest 1:00

• Press: Build to heavy 5 over 5 sets. Grip your choice.
• Chin-up: Weighted, CTB, regular, partner assisted, negative x :15/round, ring row

7:00 Basic Endurance CrossFit
8:00 Bench Press + Pull Ups
9:00 Mobility

12:00 Core

16:00 Double Unders + HSPU Technique
17:00 Basic Endurance CrossFit
18:00 Power Clean + Push Jerk Technique
19:00 Double Unders + HSPU Technique
20:00 Basic Endurance CrossFit

9xe90s

3 hang power clean

Power Snatch Technique

Accessory
Treeni:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells

Hiki:
3-4 Rounds
8 Dip
12 Ring row
10+10 Banded Clamshells
15 cal Machine

Back Squat 5x2 @ 80->90%

AMRAP 11
14 Push Jerks 42,5/30kg
11 Toes-to-bar
14 Front Squats
11 Handrelease Pushups

For Time:
30 Pull-ups
3 Rounds of Dumbbell "DT"
20 Pull-ups
2 Rounds of Dumbbell "DT"
10 Pull-ups
1 Rounds of Dumbbell "DT"

Dumbbells: 22,5/15kg

1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

*Score = Time it takes to complete the workout

AMRAP 12
6 Handstand Pushups
12 Wall Balls
24 Double Unders

For time: 3-6-9-12-9-6-3

power snatch 40/30kg
box jump over

Target under 6min, time cap 10min