AMRAP 15
6 Handstand Pushups
12 Pistols
24 Situps
48 Double Unders

Death by Wallball shots 9/6kg
Complete one Wallball shot on the start of the first minute, two Wallball shots on the second minute, three Wallball shots on the third minute, and so on until you can no longer complete Wallball shots for the number of minutes on the timer.

RX
"FORMULA ONE"
FOR TIME
15-15-15-15-15
Box Jump Overs @60/50cm
5-10-15-10-5
Overhead Squats @60/43kg

SCALED
FOR TIME
10-10-10-10-10
Box Jump Overs @ low
5-10-15-10-5
Front Squats @ moderate
RPE 9

Timecap : 12 mins

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roller
1:00/1:00 Pec Roller

3x
4min ON/1min OFF

AMRAP of
12 Thrusters 50/35kg
10 Toes-to-bar
12 DB Snatches 22,5/15kg
10 Burpee over bar

*countinue next set where you stopped

8:00 Basic Endurance CrossFit
9:00 Clean & Jerk Technique

16:00 Core
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Kipping Movement Technique ( Pull-ups, TTB, CTB, BMU...)

...Next Deload...

3 Round For Time :

21 Deadlifts
15 Pull-ups
9 Front Squats

Barbell 60/42,5kg

TC 15

DELOAD WEEK

A) 3 rounds
5 pause bench press (2s pause)
8-10/side one arm supported DB row
2min rest

B) Ring holds
On the minute for 9min
1. 15-20s ring support hold
2. 15-20s ring bottom hold
3. Rest

BENCHMARK WEEK

"DT"
5 rounds for time:
12 deadlift 70/47,5
9 hang power clean 70/47,5
6 push jerk 70/47,5

BENCHMARK WEEK

1RM clean & jerk

3 muscle ups or 6 Chest to bar pull ups or 9 pull ups
10 Pistol squats (5+5)
5 Wall Climbs or 5m hand stand walk