Rest DayYou Need It!!! (But Only If You've Been Working-Out This Week)

A) 1 1/4 Back Squat
Build a heavy triple over 6 sets. Rest 3:30
- Sets of 5,4,3,3,3,3

B) DB Death March
4 x 10 steps each. Rest 90s

3-4 rounds for quality
10 total Renegade Rows @50/35lbs
10 DB Hang Power Cleans
300/200 Meter Row/Ski/Bike (double metres on bike).

6:30 Basic Endurance CrossFit
7:30 Strict Pull Ups + Metcon

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Snatch Tehnique
18:00 Strict Pull Ups + Metcon
19:00 Basic Endurance CrossFit

Front squat
3x3

15 min for skills:

5-10 seated leg raises, hands in front or next to your hip
20 banded pull downs
5 low bar leg raises, butt on the ground
5-10 upperbody hollowhold leg raises - toes touching hands
3 knee raises + 3leg raises + 3T2B

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well
- Slightly heavier than last week if possible

B)
Strict Pull-Ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings

Split Jerk
Pause @ Dip & Catch
4x3 @ 60-70%

EMOM x 12:00

Min 1: 30s Devil's Press (50/35lbs)
Min 2: 30s Double Unders
Min 3: 30s Renegade Rows
Min 4: 30s Cal Row/Bike/Ski/Shuttle Run 10m

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 6
UB Strict Pull up 20
Landmine twist 20

Hiki:
3 Rounds
Single arm db press 6-8
Ub Strict Pull up 20
Landmine twist 20
Machine 15 cal