7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 Power Clean & Push Jerk + "V8"

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Power Clean & Push Jerk + "V8"
18:00 Handstand Walk Technique
19:00 Power Clean & Push Jerk + "V8"
20:00 Basic Endurance CrossFit

For Quality:
1) 30-50 DU
2) 4 Double Db/kb row (1Right+1Left+ 1 Both)
3) 8+8 lunge press
4) 15-30s L-hang
*
10-15min stretching

Front squat 5x1 v1

Weighted pull up
5x4 v2

Press
5x4 v2 (deadstop)

4 rounds for time;

10 Strict Pull-ups
10 Single Arm DB Push Press each @ 50/35

• Rx+: Cash out: 15/10 Bar Muscle-ups TIME CAP = 10:00

For time
21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Box Jumps

9 min emom
Power clean 5-5-3-3-3-1-1-1-1

A) 4min AMRAP
21 Thrusters 42,5/30kg
remaining time
rowing for calories

B) 4min AMRAP
15 Thrusters 42,5/30kg
remaining time
rowing for calories

C) 4min AMRAP
9 Thrusters 42,5/30kg
remaining time
rowing for calories

Result is number of calories.

1 x Hang Power Clean + 1 x Split Jerk
5 x 1. Rest 2:00
- Exceed top weight from last week