6:30 Basic Endurance CrossFit
7:30 Deadlift + Metcon

15:00 Technique, Clean & Jerk
16:00 Deadlift + Metcon
17:00 Basic Endurance CrossFit
18:00 Technique, Kipping Pull Ups
19:00 Basic Endurance CrossFit

....next Deload...

Accessory
3 Rounds
10+10 Db single arm half kneeling press
8+8 Db single arm bent over row (pause @ top of pull)
10+10 Banded lateral raise
5 strict leg raise + 10-15s L- hang

Find heavy 5

4x EMOM 7

A) 12-18 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 6-10 Double DB Hammer Curl into Press
E) 8-15 Cal. SkiErg
F) 8-12 Ring Dips
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Emom 21

1) 5-10 Punnerrusta
2) 10-15 Cal
3) 5+5 Rive kyykkyyn riipusta Kp/Kk

Wod
5 Rounds
5 Deadlift @80/60
200m run

20 KB Swing
5+5 Turkish get up
20 Ring Row

5-10 minutes HSPU practice

And then:
E3MOM
4 x 10-12 Kipping HSPU

• add a rep or two from previous HSPU workout

Snatch balance + Ohs

5x3+2

6 Giant Sets of:

8 Dumbell Decline Bench Press@AHAP
10-12 PendlayRow@AHAFA

EVERY 4:00