6:30 - 7:30 Mobility
7:30 - 8:30 Basic Endurance CrossFit

12-13 Basic Endurance Run

16-17 Weightlifting Snatch
17-18 Mobility
18-19 Weightlifting Snatch
19- 20 Basic Endurance CrossFit

For time:
30-20-10
Goblet Squats @32/24kg
USA Swings @32/24kg

• Cap 7:00

Every 4:00 x 5 Sets:
20 Walking Lunges (total reps)
15 Hang Power Cleans @60/42.5kg
1 Rope Climbs
50 Double Unders

• Scale to get at least 1:00 rest each round

Overview: Warm-up -> Drills -> TFW Hurrikaani -> Cool down

WARM-UP
Jumping Jacks 10 x 3 rounds
Seal Jacks 10 x 3 rounds
Crossover Jumping Jacks x 3 rounds
On the spot sprints: slow, medium and fast for time, each for 3 rounds.

DRILLS
Duck waddle x 3 rounds
Spider crawl x 3 rounds
Baby Bear shuffle x 3 rounds

TFW HURRIKAANI
(Set 1 x 3 rounds)
QUICK STEP (20 secs)
Burpees x 5
Russian Twist x 20

(Set 2 x 3 rounds)
QUICK STEP (20 secs)
Try Row x 10
Russian Twist x 20

(Set 3 x 3 rounds)
QUICK STEP (20 secs)
Baby Bear Push-up x 10
Russian Twist x 20

COOL DOWN
Deep breathing, mix of stretches and slower paced walking.

AMRAP 16, With partner

80 DB/KB Snatch
60 burpees to plate
30 Hanging Knee raise
15 Deadlift 140/90 (both on bar)

Split as desided. Both perform same time.

Gymnastic Skills

EMOM 16

min 1 : C2B
min 2 : HS walk

Choose the amount of repetitions you can perform on each round.

Ring dips 3x12 AHAP
L2: add weight

Metcon:
21-15-9
Hang power clean 50/35
Push press 50/35
Burpee over bar

21-15-9reps of
Thrusters 50/35kg
Bar over Burpees
+
30 Toes-to-bar as a cash out

Ia 50”
Partner WOD

0-7min
“I Go, You Go”
5 Over-under 60/50cm
5 Burpee to plate

7-10min
Rest 3min

10-18min
AMRAP 8
40m Partner Wheelbarrow
40m Partner Carry
20 Partner Pushups

18-22min
Rest 4min

22min--> 45min
2 Rounds of:
50 MedBall Cleans
50 Partner MedBall Situps (over box, the ball can not touch the box)
50 Box Jump overs
100 Lateral Jump over Partner (partner in plank)
+
ME Cal on a machine until the clock hits 45min