Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat

Goal: Build to a heavy load in 8 sets. Rest 2:00
Optional: Focus on using light loads today for all 8 sets

800m row
10 ring dips
10 OHS 50kg/35kg
800m AB

Banded Bird Dogs 3x15/per side

Rest as needed

21-15-9

21-15-9 for time:

KB Swings 24/16 kg
Push- ups

TC: 5 min

9:00 Mobility, Deadlift
10:00 Basic Endurance CrossFit
11:00 Accessory

16:00 Mobility, Deadlift
17:00 Basic Endurance CrossFit

MOBILITY 15 MIN (LOWER BODY)

5 Rounds for Time
15 DB Push Press @50/35lbs
15 Box Jumps w. step down @61/51cm
15 Toes to Bars

• Goal: Complete all work in 2 sets or less.
• This should be 80-85% effort.
• Rx+: Add 1-3 Ring Muscle-ups after each round
• 16:00 Time Cap

1a) Single Arm DB Floor Press in Bridge: 4 x 6-8 ea. No rest.
- slightly heavier than last week
1b) Inverted Rows: 4 x 10-15. Rest 60s.
- same as last week

3rds
8-12 x Bent over row w/2KBs or DBs
rest 2min
8-12 x Parallette Push Up
rest 2min

AMRAP 20:
20 Wallballs 9/6kg
20 Single Arm Dumbbell Snatches 22,5/15kg
20 Box Jumps
20 Single Arm Dumbbell Push Presses 22,5/15kg
20/15 Calorie Row

Light Option

EMOM 20

1. 6-10 Wall Ball
2. 8-10 alt. Dumbbell Snatches
3. 8-10 Box Jumps/ Step-Ups
4. 10-12 Dumbbell Push Press (5-6 each)
5. Rest