Kipping Pull up or Butterfly Pull ups for 5-10 minutes.
Kipping toes to bar / leg raises on bar or rings for 5-10 minutes.
RIng dip Strict or Kipping, scale options 5-10 minutes.
Coach will show first techniques and tell main things on them. Then you spend doing quality reps/sets on each movement. Dont do too much, try to keep the repetions as good as possible.

3 rounds with partner, split repetitions.
20 hardened ring row
30 push ups
40 sit ups
50 air squats
rest only 2 minutes before starting next round. Score is total time.

2 rounds of :
20 box jump, step down
20 ring row (split for 2-3 sets)
20 deadlifts @42,5/30kg (split at least 1 time)
20 front squats @42,5/30kg (split for 2-3 sets)
20 abmat sit ups
20 push ups
20 Plate OH lunge steps @10/5 kg
20 push press @ 42,5/30kg (split at least 2-3 sets)
20 burpees (split for 2-3 sets)
400m light running

AMRAP 8:00
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat @60/43kg

Goal: 10+ rounds

Option: AMRAP 8: 5 DB Light Thrusters 5 Burpee

Extra:
Banded Good morning x 3x10reps rest 45s

7:00 CrossFit Total

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 CrossFit Total
18:00 Basic Endurance CrossFit
19:00 Kipping Pull-Ups, Technique
20:00 Mobility

E90s x9

1 hang power snatch + 1 power snatch

Back Squat 5/4/3/3/3+

• All sets over @80%, the final set is a “+” set, meaning you’ll do as many reps as you can (at least 3) with the same weight you did your last set of 3 with

3 sec count on the way down
leave two reps in the tank
rest 3-4 min btw sets

4x
3min ON/2min OFF
alt. A and B

A) AMRAP of:
20 Double Unders
10 DB Hang Clean & Jerk 22,5/15kg

B) 20/15 Calories
15 Wall Balls
+ Max Calories in the remaining time

AMRAP 10
2 Muscle-Ups
4 Handstand Pushups
8 KB Swings 32/24kg

Rest 2min

AMRAP 10
5 Toes-to-bar
10 Box Jumps
15/12 Calories