A) Partner workout
10 rounds for time
6 toes to bar
12 wall ball 20/14

You go I go (full rounds). 10r for both.

B) Upper body accessory 3 rounds
8-12/side ext. shoulder rotation
8-12 biceps curl

Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
20 banded monster walk + 20 banded air squats
:20 plank + 20/20s side plank holds
6-8 box jump, step down
8 db snatch alt hand
then some squat mobility

Strenght (20 min)
Back Squat 8-10x1-2reps@60%, build up on weights as you like.
rest 1-2 min bwn sets

Metcon
Emom 8
Odd : Toes to bars x 8-12 reps
Even : Box Jump, step down x 8-12 reps

rest 2 min

Emom 8
odd : DB Snatch x 8-12 reps @rx or rx+ (+2.5-5kg bigger db than usually)
even : DB Facing Burpees x 8-12 reps

EVERY 1:30 x 6 SETS
1 Snatch Deadlift + 2 Hang Snatches + 1 Snatch

• Option for Power or Squat
• Start Light and end Mod-Heavy. RPE 7

10x 2min ON/2min OFF

A) 30 Wall Balls
+
Max Cal Row

B) AMRAP of
6 Toes-to-bar
6 Push-ups

C) 30 KB Swings 24/16kg
+
Max Cal Bike

D) AMRAP of
2 Wall Walks
4 Box Jumps
8 Squats

E) 15m SA DB Overhead Walking Lunges 22,5/15kg
16 DB Snatches
+
Max Shuttle Runs

EMOM x35

1) 6-16cal bike
2) 2-4 wall walk
3) 6-16cal echo
4) 20-50 DU
5) rest

RDL + Pendlay

5 x ( 8 + 5 ) @ Moderate Weight

Go Every 3:00

3 rounds

2min AMRAP
6 handstand push-up
12 KB swing 24/16

1min rest

2min AMRAP
3 shuttle run (1x = 7+7m)
6 line over burpee

1min rest

RX
4 x 3:00 Work; Rest 1:30
4-6-8-and so on...
Box Jump Overs (60/50cm)
1-2-3-and so on...
Deadlifts (100/70kg)
Start from the beginning of each AMRAP.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roller T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-

Deadlift
5-5-5-5
Must use double overhand grip
Start moderate and build past workout weight.
RPE 8

7:30 Basic Endurance CrossFit

17:00 Mobility
18:00 Kipping Movement Technique
19:00 Basic Endurance CrossFit