5x5min AMRAP (rest 3min between amraps)

A) 7 Thrusters 42,5/30kg - 7 Pullups
B) 5 Deadlifts 100/70kg - 10 Handstand Pushups
C) 5 Power Cleans 50/35kg - 25 Double Unders
D) 10 Cal. Row - 5 Burpee over rower
E) 7 Box Jumps - 7 Toes-to-bar

Shoulder press behind neck
3x8r @ 40% from Shoulder press 1RM
90s. Recovery

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x12

1) 5-15 C2B (Kipping)
2) 5-15 HSPU (deficit/kipping)

RPE 3-4

Target: unbroken sets

STRENGTH

CrossFit Total 2

Find 1RM in Clean, Bench Press and OHS

Clean can be done anyhow.

RPE 5

Warm-Up well, use spotters and only legit reps will count.

For time:

20 Rounds:
Cindy:
5 Pull-up, 10 Push-ups, 15 Air Squat
then
10 Rounds:
Karabell:
3 Power Snatch (60/42,5kg), 15 Wallball.
Timecap 30min

12min AMRAP
3X Following complex
3 Hang Power Clean
3 Jerk(Power or Split)
3 Front Squat

After 3 complexes
50 Double unders

Barbell must stay off the floor during the complexes.
10 Burpee penalty for every drop.

M: 60+kg
W: 35+kg

Optional Accessory:

STRENGTH

4-5 rounds, rest as needed:

1) 4 Back Squat RPE 4 (2-4 reps in the tank)
2) 5 Weighted Pull-Up
3) 5+5 Standing DB Press

RPE 4

2min. Hollow rocks
(10 sit ups every break)

Kettlebell walking lunge

Every two minutes, for 10 minutes (5 sets)

Double Kettlebell / Dumbell / Plate walking lunge in any style front rack, farmer carry x 20 steps

Go heavy the final steps should not be performed without struggle.

Power clean + Split jerk
build up to 80% of 1rm