RX
EMOM x 10 MINUTES
6-12 Kipping Pull-Ups or Chest to Bars + 1 Power Clean (85% of 1-Rep)

SCALED
EMOM x 10 MINUTES
6 Kips Only + 3 Tough Ring Row + 1 Power Clean (75% of 1-Rep)
RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed btw Sets

7:00 Deadlift 1RM + Metcon ( 22.10.2023 )
8:00 Core

12:00 Deadlift 1RM + Metcon ( 22.10.2023 )

15:00 Back Squat 1 RM + Metcon ( 20.10.2023)
16:00 Shoulder Press 1RM + Metcon ( 18.10.2023)
17:00 Basic Endurance CrossFit
18:00 Deadlift 1RM + Metcon
19:00 Basic Endurance CrossFit

W. Ring dip: 3x10

DELOAD WEEK

Wendler deadlift progression VK4/8
3x5 @40-50%
3x3 @60%

Every 180s x 4

6 Strict chin up V.2
6/6 Half kneeling landmine press V.2

EMOM x 12 MINUTES
MIN 1 - :40 Jump Rope Practice
MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges
MIN 3 - :40 Slow Glute Bridge-Ups

• Jump Rope Options: Reverse Single Unders Crossover Single/ Double Unders Double/ Triple Unders
• Start with empty BB and build slightly past workout weight.
• RPE 5

EMOM 21

Minutes 1- 7 : 3 Position Squat Clean ( High Hang - Hang Floor )
Minutes 8 - 14 : Squat Cleans ( Hang & Floor )
Minutes 15 - 21 : 1 x Squat Clean

Score : Last seven lift.

Deadlifts
12-10-8-6-4
- Start Moderate and build past workout weight.

Metcon (reps)

In teams of 3 AMRAP in 20 minutes of:
5 Bench press 80/50kg
5 Deadlift 125/80kg
5 Devil’s press 22,5/15kg

*YGIG. One person does the whole round before person two follows etc.

Strength (load)

Build up to a heavy set of 3 squat cleans in 15 minutes.