Wod
7x 3 min work /1 min rest
Row 25/20 cal
2 rounds
5 Pull up/c2b
10 Push up
15 Air squat
20 Swing
40 DU

Wod
6 x 3 min work /1 min rest
10 Single arm devils press 22,5/15kg
15 Pull up
15 Box over jump 60/50
30/24 cal row
15 Hspu
15 Air squat
10 Weighted sit up

Push-Up Strength
Aim for a challenging set of 3 reps at the appropriate movement progression.
This is strength work, so rest appropriately between sets; 2-3mins between tougher sets

Incline Push-Up
Push-Up from Toes
Feet Elevate Push-Up
Wall Facing HSPU
Deficit Wall Facing HSPU

For Total Load:
5 Sets of 5 Back Squats

*Score = Sum Total Load of All 5 Sets

For time;
30-20-10
DB Hang Power Cleans @50/35lbs
DB Push-ups

• Goal: Hard effort. Shoot for sub 8:00.
• 10:00 Cap
• Rx+: 4-6 Bar Muscle-ups after each set

A)
Close Grip Floor Press
4 x 6. Rest 2:00
- build to a heavy 6 by adding weight each set

B)
Superset! 3 sets
1-arm DB Rows x 8-10/arm
Rest 45s.
Rollback Triceps x 12-15
Rest 45s.

7:00 Basic Endurance CrossFit
8:00 "Blake"
9:00 Core

12:00 Bench Press Technique + Accessory

16:00 "Blake"
17:00 Bar Muscle Up technique + Accessory
18:00 Handstand Walk Technique + Accessory
19:00 Basic Endurance CrossFit

Front squat
5×3

For quality:
6 x Stairs
Then,
2 Rounds of:
50 BW Walking Lunges
50 G2OH with a plate (45/25)
Then,
2K Row

• Goal: Sustainable effort. Focus on perfect movement today and don't worry about your time.
• TIME CAP = 28:00
• Half class will start with the stairs, half with the row.

3-4 sets of;
6 Strict Pull-ups
12 Barbell Rows - pronated grip
25 DB Hammer Curls - light

• Rest 2-3:00 between rounds