6:30 Basic Endurance CrossFit
7:30 Front Squat 1RM + Metcon

12:00 Basic Endurance CrossFit

16:00 Front Squat + Metcon
17:00 Basic Endurance CrossFit
18:00 Core
19:00 Front Squat + Metcon

CONDITIONING

“Lungs go nutts”

E4MOM x6

15/12cal Airbike + 8 Bar Facing Burpee

RPE 5

These are all out intervals! Push it hard. Start a new round every 4th minute. Rest remaining time.

EMOM 20
A) 5 Devils Presses 2x22,5/15kg
B) 8 Unbroken Front Squats, AHAP
C) 1-5 Muscle-Ups
D) 15-20/10-15 Cal. On a machine
E) Rest

10min AMRAP
30 double unders, unbroken
10-30s bent arm chin hang

10 shoulder Press (hanging kettlebells off the bar)
10/10 bent over dB row
15 sec rope hold/ 15 sec rope hold switch leading hand

Work in pairs ygig after each movement

EMOM 10

1 clean pull + 1 power clean + push press + split jerk

50-60% 1 RM

Wide Stance Box Squat: 3RM. Rest 2:00

• Use a box at parallel
• Build up over 6-7 sets

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 10 Plate Sit-Up (feet anchored)
2) 3-10 Russian Dip or Russian Push-Up
3) 6-12 Kipping Swings (rings or bar)
4) 10m Dragon Walk
5) 5-10 Toes to Rope
6) 3+3 Side Lying Shoulder Circles (both ways)

RPE 2-3

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

8 Rounds for time;
12 Deadlifts
9 HPC
6 STOH
20/15 Cal Row

Barbell 60/40kg

Time Cap 28 Mins

For time;
Part A:
30m walking lunges (10m segments) 2x22.5/15kg on the shoulders dB
30 Clean and jerks or goth 2x22.5/15kg
30m lunges

Rest 4 Mins

Part B:
50 OHS 40/30kg
40 Bar over burpees

Rest 4 Mins

Part C:
21-15-9
Kb swing American 24/16
Pull up

Record time including rest. Time Cap 35 Mins