3 super sets of:
20 alternating KB/DB press
10 barbell bent over row (focus on quality of movement not load, use weight that you can do perfect reps with controlled tempo)
rest 1:30 between sets

3 super sets of:
10 banded/weighted push up
5-8 strict pull up (add weight if rep scheme is too easy)
rest 1:30 between sets

3 super sets of:
10 barbell bicep curl
10 KB tricep extension
10 DB/plate lateral raise
rest 1:00 between sets

8:00 Core
9:00 Basic Endurance CrossFit
12:00 Core
16:00 Basic Endurance CrossFit
17:00 Weightlifting, Snatch
18:00 Basic Endurance CrossFit
19:00 Weightlifting, Clean & Push Jerk

Conventional Rack Deadlift: 1RM. Rest 2:00
– Set so bar is just below your knees

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.

2) Sumo Deadlift against a band: 6 x 3 @60% of 1RM + band resistance, every 60s.
- reset reps

3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.

4) Weighted Plank: Challenging Load x 30s. Build over the course of 6 sets.

3 rounds:
20cal Row/Airbike
10+10 Single Arm KBS (eye level)
5+5 KB Windmill video
3+3 Box Step-Up 75/60cm
5 Burpee Box Jump

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Snatch Drills video + Thoracic Flow video

Snatch 1RM

Back squat 1 x 20 (last week to finish off 20 rep squat cycle)

DL 4x6
rest 3min