6:30 Mobility, Squat
7:30 "Morrison"
12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Mobility, Over head position
18:00 "Morrison"
19:00 Mobility, Squat

Every beginning 90s x 7
1 Hang power clean + 1 Hang clean + 1 Split jerk

In pairs complete;
A.
15 Min AMRAP
Row Cal
Cindy (5 pull ups, 10 push ups and 15 air squats)
B.
15-25 Mins
Establish max clean ( any style) 1 bar
C.
25-37 Mins
25 Wall balls
15 DB snatch 22.5/15kg
10 burpee box jumps
Switching after each round. Relay style

Post total reps and kg in comments

Metcon (reps)

With partner AMRAP in 15 minutes of:
500/400m bike
24 Lunge steps
12 Plate GTOH

*You go, I go.
Choose a challenging weight for GTOH.

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

Metcon:
7 rounds for time
3 burpee over bar
5 OHS 50/35
9 pull up

Halting back squat, 4 x 2

*count three at the bottom of the squat.
* You choose the weight.

Strength (load)

Build up to a heavy set of 2 cleans.
* no tng, no letting go
* 2 x same weight before adding more weight

Accessory:
4 Rounds of
10+10 Sideplank with a twist
15 V-ups

AMRAP 6

8 TTB
10 OHS 35/25kg

Bench Press
Find 5RM in 20min
by Lifting Every 4min