A)
Front Box Squat
Build to a HEAVY 3 in 6 sets. Rest 2:00.

• Use a box parallel or slightly below
• Sit back on box slightly Option: Build to a moderate 3

B)
Hybrid Stance RDL
2/3 x 8. Rest 90s.
- 2 warm-up sets + 3 work sets with a challenging weight.
- Neutral Spine

21-15-9
Russian Kettlebell Swings @32/24kg
30-20-10
Goblet Reverse Lunges @ same weight (total reps)

TIME CAP = 10:00

4 rounds of
100 Single Unders
30 Walking Lunges (BW)
20 Renegade Rows total @50/35lbs
20 alt DB Snatch
Rest 90s after each round

• 20:00 Cap

E3M x 4

2 front squat V.1-2

5x1 Power Snatch

• Build up to 90% of max Snatch

• 2x2 Clean and Jerk @ 90% of max C&J
• 1x1 Clean and Jerk @ 95% of max C&J

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 Double Unders + Kipping Pull-Up Technique

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Double Unders + Kipping Pull-Up Technique

Partner workout

30min AMRAP
3 shuttle run (1x = 7+7m)
6 burpee broad jump
9 wall ball 20/14
12/9 cal row

You go / I go (full rounds)

Deadlift ( deadstop )

6 x 6 @ 70 % +

Go Every 3:30

4 x e3m:
4 BB strict press @ RIR 1-2 (1s stop front rack)
6+6 1-leg DB hip thrust @ heavy weight