EMOM 16 min
Minute 1: 30s Max Reps T2B
Minute 2: 30s Max Reps Push-ups
Minute 3: 30s Max Double Unders
Minute 4: 30s Max Calories Air Bike/Row/ Ski

– Goal: Challenging Effort. These sets should be tough but sustainable, break the T2B into smaller sets. Denote total reps of each movement.

Power clean
3x3r @ 80% from max for day
Go every 90s.

9:00 Basic Endurance CrossFit
10:00 Clean & Jerk Technique ( Heavy lifts)
11:00 Bar Muscle Up, Technique

15:00 Clean & Jerk Technique ( Heavy Lifts)
16:00 Bar Muscle Up, Technique
17:00 Basic Endurance CrossFit

For time:
100 Double KB Front Walking Lunges @24/16kg

• 10:00 Cap
• Compare here: First time
• And remember, friends don't let friends put the KBs on the shoulders! Proper rack position all reps :D

For time :

Run 2 x 800m rest 3:00 btw. sets.
Run 2 x 400m rest 2:00 btw. sets
Run 2 x 200m rest 1:00 btw. sets

TC 28 min

4x
3min ON/2min OFF

AMRAP of
7 Thrusters 35/25kg
7 Toes-to-bar
7 Box Jumps

Sumo Deadlift against a band
Heavy 5 in 5 sets. Rest 2:00
- reset on each rep

E5MOM x6

400m run
15 box jump
15 wallball

E2MOM for 8min (4 Rounds total)
10/8cal AirBike
AMRAP Thrusters 42,5/30kg
Result is number of thrusters.
All out motherfuckers!!!!

Back Squat
6-4-4-3-3
Rest 3 min btw sets