E5MOMx5

400m run
15 wallball
10 box jump over

7-8 sets to build up
Squat Clean x 2 reps
- NO tng
- add weight each set
- 2 mins rest btw heavy sets

alternating A/B
A
Row 12/9 cal
6 Rower Over Burpee
Max WB

rest 1 min before part B

B
40 DU
10 T2B
Max Devils Press alt. 22.5/15

rest 1 min before part A
Flow A-B-A-B-A-B

Vapaa sisältö

For time 1-10
Heavy or high wall ball
Strict pull-up

Rest 4min

For time 10-1
Deadlift 100/70
Push-up

Aim for HR Zone 2 for the whole workout
(nose breathing on machines)

50min @ easy pace:
A)
30cal machine / 400m jog
10m+10m bear walk (forwards + backwards)
40m sandbag bear hug carry

B)
30cal machine / 400m jog
3+3 turkish get up
8-12 strict knees to elbows / 8-12 V-up

C)
30cal machine / 400m jog
20 reverse lunge (optional: weighted)
8-12 kang squat with press (empty bar)

(Switch between machines and run as desired)

Build to A Heavy Single Overhead Squat

EMOM x32

1) 10-18cal row
2) 15-20 kbs@24/16
3) 8-16cal echo
4) rest

3 rounds:
1min Shuttle runs, 8m
1min DB snatches (50/35lb)
1min Bike cal
1min DB box step up (50/35lb)
1min Strict burbees
1min Rest

Work for hole minute for each station! Don't stop before you hear the timer.

https://www.crossfit.com/hope-2022?fbclid=IwAR2vtRzAEZPbm0ZqoOBVI_hdQ30_HKKgyJ9z7HaGLAf_VvUd5SNIoMgaoMA

4 rounds with partner
1k Row
100 Double Unders
2 Stairs Farmer Carry @ medium load
10 x 15+15m Shuttle Run
- TIME CAP = 36:00