5x3
@79-89%
Rest 2-3min.

5x5
@75-83%
Rest 2-3min.

• go to heavy
• Climbing weights

Wod
Every beginning 2 min x 5
30s Row
8 Thrusters 45/30kg

100 DUs
50 wall balls 9kg/6kg
40 cal row
20 cal airbike

Basic Conditioning
For 40min

15 Box Jumps
20 Pull-Ups
30 Wall Ball Cleans 9/6kg
40 KB Swings 32/24kg
50 Wall Ball Squats 9/6kg
200 Single Unders

5RFT
20 KB-Snatches
10 Burpee-box over jumps

Front squat
5x3r
2 reps in the tank.
2min recovery

16 min AMRAP of power clean:

Teams of two alternating 1min rounds each for 16 mins (8 x 1 min / person). (You go for 1 min, I go for 1 min for 16 min)

Record the reps for each round and total up to set a score
Women 35 kg / men 50 kg

6:30 Mobility, Squat
7:30 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Mobility, Back Squat
17:00 Snatch, Technique
18:00 Mobility, Over head position
19:00 Basic Endurance CrossFit

AMRAP 12min
12 Power Snatches 42,5/30kg
12 Pullups
12 Overhead Squats
12 Toes-to-bar