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

EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 1 Round of Snatching Chief*
Min 3: 12-20 Box Jump Overs
Min 4: Rest

Snatching Chief*
3 Power Snatch 60/40kg
6 Pushups
9 Squats

Back squat

3-3-3-10

1-2rep in tank/ 10 rep 75-77% of daily 3rep max kg

A. Strength
20min for Quality
8-10/arm Hammer Curls
10-15 Pushups
10-15 Ring Rows
10-15 Banded Triceps extensions

Rest 3-5min

B. EMOM 20
1) 6-12 Burpee to Target
2) 8-12 Double DB/KB Clean & Jerk
3) 6-8/leg Plate Overhead Lunges
4) 8-18 Calories
5) Rest

Slow Pull Squat Cleans

5 x 2 x Every 1:30