Emom 35
1. 10-12 Kettlebell / DB Snatch alt
2. 5-10 Chin-ups
3. 10-12 Reverse Lunges
4. 40s Ergo
5. Rest

4 x 60 sec of work/ 60 sec rest

1. 10 db thruster 45/35 lbs + 5 m shuttle run
2. row
3. 9 hang power clean 70/50 kg + bar over burpee
4. rest

Back squat
2 rounds:
6 x 80%
Rest 1:00
4 x 85%
Rest 1:00
2 x 90%
Rest 3:00

Stamina
Front carry 3x40m alt time with partner
Farmers carry 3x80m alt time with partner
One arm OH lunge walking 3x10+10 m
alt time with partner

Accessory
3 rounds
15 hr push ups
15 kb swings
15 ring row
15 hollow rocks
rest 2 min

Superset x 3 rounds
Dumbbell Floor Press x 8-10
Rest 90s
Single Arm Tall Kneeling Band Lat Pull Down x 20/arm
Rest 90s

• Use last week as a guide for the DB weight and increase by 1 or 2 DBs.

Partner WOD

50 Cal.
50 Wall Balls
50 Partner Situps (ball over box)

50 Cal.
50 Burpee Box Jump Overs
50 Partner Pushups

50 Cal.
50 Toes-to-bar
50 Burpee over Partner (plank)

50 Cal.
50 DB Snatches 22,5/15kg
50m SIngle Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

AMRAP 7:00
21/15 Calorie Bike/Row/Ski
21 Overhead Squats @60/43kg
21 Power Snatch

Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 7 on OHS.

Extra:
Banded Pull-Through: 100 Reps AFAP

6:30 Basic Endurance CrossFit
7:30 Mobility
8:30 Strict HSPU + Metcon ( 24.10.2022 )

15:00 Strict HSPU + Metcon ( 24.10.2022 )
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Mobility

4x8 (across) / rest 2-3min