3 deadlifts

3 rounds
1:00 ergo
20 plate hops
10 air squats
5+5 romanian dl with DB
5+5 Single arm press with db
10 db snatches

then 10 minutes for prepare workouts

Warm up
2 rounds
5 burpees
10 tempo air squats (2x2x)
5 tempo hr push ups (2x2x)
5+5+ single leg hip bridge (pause 2sec)
5 tempo pike push ups (2x2x)

Then 2 rounds for static holds 10-20 sec each position
squat hold
top/low point of push up
split/lunge hold (R/L)
superman hold

Workout
Tempo (2-3 sec down/up on ALL BACKPACK MOVEMENTS)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 3x10-15 reps
BackPack Push ups 3x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x6-8 reps/side
Handstand Push ups or Pike Push ups 3x6-8 reps

Metcon
21-15-9 or 15-12-9 reps of:
American KB swings
12-9-6 or 9-6-3 reps of:
KB Facing burpees (jump over if you have enough room for it)
rest 1:1 and repeat

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round

Warm up
2 rounds
1:30 cardio machine
10/10 banded standing fire hydrands
15 banded air squats
15 banded hip bridges
8 push up to downward dog
12 db snatches alt hand

Warm up for snatch weight and test bar facing burpees (10min)

Ring dips
test max strict reps and kipping ring dips in
12 minutes cap

if you are using bands, test 3 times with diffe-
rent band compos. Goal is to do 5-15 reps,
on each set.

2-3 min light cardio
1:00 Upper trab with lacrosse ball against rig stand R/L
2:00 banded Scalene Stretch R/L

Front Squat
4 x 4 with 3s hold in bottom. Rest 2:30

Build to the final tough set for the day

9:00 Basic Endurance CrossFit
10:00 Kipping Pull-Ups ( 22.11.2022 )
11:00 Kipping HSPU + Metcon ( 25.11.2022 )

15:00 Basic Endurance CrossFit
16:00 Kipping Pull-Ups ( 22.11.2022 )
17:00 Kipping HSPU + Metcon ( 25.11.2022 )

AMRAP6
6 deadlift 100/70 (max. 65% 1RM)
8 bar over burpee

EMOM x 12:00
Min 1: 30s Hang Power Clean @42.5/30kg
Min 2: 30s Row
Min 3: 30s Front Rack Reverse Lunges
Min 4: 30s Burpees
- Goal: Consistent rep counts each round
- Rx+: 52.5/35kg