”Durante core”
3-5 rounds
10 hollow rocks
10 v-ups
10 kneehugs
10 s hollow hold

Rest 1 min rest between rounds

2 rounds
1:30 ergo
5 inch worm
10 banded good mornings
5+5 One leg RDL with DB
5+5 One arm DB Strict Press
5+5 One arm DB Thruster
:20 hanging

AMRAP 8
15 KB Swings 24/16kg
12 Wall Balls
9 Overhead Squats 50/35kg

Rest 3min

AMRAP 8
9 Power Snatch 50/35kg
6 Handstand Pushups
3 Bar Muscle-Ups

Overhead Squat 1 RM

Find heavy set in 10min.:
3x4

Let's take it easy today. Watch what happens when pro crossfitters go for a trip:

20 Minutes For Quality:

10 + 10 Banded Hamstring Curls
8 - 12 Bent Over Rows
8 - 12 Russian Swing

Clean and Jerk x 60 (Rx: 60/42.5kg)

EMOM x 36

1) monostructural
2) round of cindy
3) rest/or core of your choice

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – 30 Calories
at minute 10 – 20 Burpee-Box Jumps
at minute 15 – 30 Calories