Find your 2RM for push jerk.

split jerk 9x e90s
3-2-1
3-2-1
3-2-1

Back Squat

6 x 3 @ 70 - 75%
after each set, seated box jumps 4 reps

Go every 3:00

Build 5 RM in 20 minutes

Frontsquat 3x5

4 rounds of

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Score is total reps

♀ 38 kg barbell, 15 kg dumbbells, 20-inch box
♂ 61kg barbell, 22.5 kg dumbbells, 20-inch box

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Goal & Intensity
-Maximize work output in short intervals while staying consistent across all 4 rounds.
-Each minute is hard work followed by controlled recovery
-this is about repeatable intensity, not redlining early.
-Choose a pace you can hold for all rounds; smooth transitions matter as much as speed.
-Clean movement under fatigue and steady breathing throughout.
RPE: 8.5–9 — hard, competitive effort.

Rotate through the following movements for 20min, focus on good quality!

• 800m Run
• 10m Handstand walk
• 15 Sumo deadlift high pull
• 20 Abmat sit up

4 x 10

Every Minute On The Minute for as Long as Possible:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks
(70kg/50kg)
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post weight in comments!

5 x 3 min on 3 min off

10/14 cal row
7 wall balls
3 sHSPU
-Score is rounds + reps
-1 round is 20/24 reps
-continue where you left off

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Goal & Intensity
-Build the ability to repeat high-intensity work without losing output across rounds.
-The aim is to find a pace you can sustain for all five intervals.
-Each 3-minute work window drives heart rate up quickly and loads the shoulders and midline, while the long rest allows near-full recovery.
-This is interval capacity work, not a long grind.
RPE: 8 — hard and breathy, but controlled in every interval.
💡 Coach’s Tip
Break wall balls and strict HSPU into calm, confident sets early so your rowing power stays consistent throughout the workout.
Why this workout: Repeated work–rest intervals develop anaerobic capacity and recovery under fatigue — key qualities for Open-style and competitive CrossFit workouts. It also teaches smart pacing from round to round.