Br lunges: 3x20 (alternating 10+10)
(Rest 2min between sets)

A) Front Squats
3 x 4 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep

B) RDL
3 x 10-12. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

AMRAP 16, Teams of two

Row 21/15 Calories
8 Chest to Bar Pull Ups
5m Handstand Walk / 5 Wall Climb

YGIG. Full round then switch.

6 Rounds. Work 0:40 / Rest 0:20

Hollow Hold
Squat Hold
Max Calories Any Ergo
Handstand Hold
L-Sit on Kettlebell
Max Double Unders

10 EASY AMRAP:

30 SU
15 box over steps
10 STOH
5 muscle cleans.

RX´d: 40/30

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