1st. Tabata
20s. On, 10s. Off for 4min
Push-ups

2nd. Tabata
20s. On, 10s. Off for 4min
Tuck-ups

3rd. Tabata
20s. On, 10s. Off for 4min
Squats

AMRAP 8 (REPS)

50 GTOH /w Plate 20/15kg
40 Thrusters 20/15kg
30 Burpees
20 Pistols
10 Pull Ups

Try to go 120%
5x3

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Zeus"

12:00 Basic Endurance CrossFit

16:00 "Zeus"
17:00 Basic Endurance CrossFit
18:00 Bar Muscle Up, technique
19:00 "Zeus"
20:00 Basic Endurance CrossFit

AMRAP 10

40 Thrusters 42,5/30kg
Run 200m
40 Dumbbell Snatch 22,5/15kg
Run 200m

Rest 4 minutes

AMRAP 10

30 Thrusters 50/35kg
Run 200m
30 Dumbbell Snatch 22,5/15kg
Run 200m

Rest 4 minutes

FOR TIME

20 Thrusters 60/40kg
Run 200m
20 Dumbbell Snatch 22,5/15kg
Run 200m

TC 33

Reps & Total Time

200m Run = 5 Reps.

Back Squat: 1RM in 6-8 sets. Rest 2:30
- goal: new PR by a few kilos

Back squats with 1s stop at bottom

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

80% C&J max.

For time:

40wallball
30 power snatch @40/30kg
30 wallball
20 power snatch @50/35kg
20 wallball
10 power snatch @60/40kg

(Target under 12min, Time cap 15min)

Back Squat 5x5 V3

00:00
For time:
9-6-3
squat clean @60/40kg
burbee over bar
* 200m after each round

12:00
For time:
12-9-6 front squat @60/40kg
burbee over bar
* 200m after each round

(Target under 8min, Time cap 10min)