For time :

21-15-9
Bar Over Burpees
3-6-9
Front Squat 80/65kg

TC 9

21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.

Scaled WOD
For time:
21-15-9
DB deadlifts
Box step-ups (bodyweight)
– Use two dumbbells.

6:30 Basic Endurance CrossFit
7:30 Mobility
8:30 "Kalsu"

15:00 Basic Endurance CrossFit
16:00 "Kalsu"
17:00 Squat Clean 1 RM + Metcon ( 19.5.2024 )
18:00 Basic Endurance CrossFit
19:00 Mobility

Odd min | 5 front squats
Even min | 5 bar muscle-ups

Scaled Wod
EMOM 20:
Odd min | 5 front squats
Even min | 5 ring row/pull up/c2b

Long endurance

3rounds:
3min ON /1 min OFF

1) 10-30s hollow hold + bike
2) 10-30s superman hold + row
3) 10-30s top of push up + ski
4) 10-30 banded pull apart + echo

2 Rounds:
30 total Front Rack Reverse Lunges 60/43kg
15/10 Calorie Bike/Row/Ski
Rest 3:00
- Goal: Very hard effort!
Total time cap: 11 mins

Rx+: 70/52.5kg

Extra: Weighted frog pump 3x20 rest 60s

Bench press 5x5@70-80% (narrow grip)

bent over row 3x10
* -lepo 2-3min*

For total rounds:
In 11mins
Row 1000m / Ski 1000m / 4 x Stairs
Then Max Rounds of:
30m/side Crossbody Carry

Rest 2:00

In 11mins
Row 1000m / Ski 1000m / 4 x Stairs
15 Wall balls
15 Hang Power Snatch

• Wall Ball UB: Adjust weight and height to allow that
• HPS: UB, adjust load to allow that

AMRAP x 17 MINUTES
250m row/bike/ski
6 Box Jumps Step Down @ 60/50cm
14 Alt. DB Hang Power Clean @22,5/15kg
*Increase Box Jumps by 4 reps each round