Against a 5:00 Clock
500/400 Meter Row
Max Deadlifts @100/70kg

Goal: Scale weight to allow 30+ Reps

Extra:
Jefferson Kang Curl: 3 x 3. Rest 60s
- Light/moderate weight

EMOM 15

Minute 1 : Bar Muscle Ups 1-2-3-4-5
Minute 2 : 6 Frontrack Box Step Ups 24/20" 50/35kg
Minute 3 : 10 Push Ups

Tabata

Thrusters 50/35kg

result is slowest round.

Bulgarian split squat 5 x 8
challenge with DB's/KB's on sides

1x Submax nättejä

7x 50%

YGIG 3 rounds

20 sec holds / 10 sec transition
Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
20 DB Snatches 22,5/15kg
+
max Cal. In the remaining time

B) AMRAP of
3 Burpee over Bar
5 Power Snatches
7 Toes-to-bar

RX: 50/35kg
RX+: 60/40kg

6:30 Mobility
7:30 Flight Simulator + Accessory

15:00 Basic Endurance CrossFit
16:00 Split Jerk, Technique
17:00 Flight Simulator + Accessory
18:00 Mobility
19:00 Basic Endurance CrossFit

2 rounds
40 sec work/ 2:20 rest

• hang power clean and jerk 60/40kg
• erg
• burpee
• sled push
• rest

Front Squat: Build to a heavy 3 in 10 sets.
Rest 2:00
- Option: 5 x 5, only adding weight if form permits.