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.

4x4 @ above 80%.

3x10 Back Squat

For load

Squat Snatch 1 RM
-write out 3 of the heaviest successful lifts.

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Goal & Intensity:
-6-10 heavy lifts.
-Increase loading across each lift as you are able.
-Emphasise hip extension and receiving the bar overhead with locked-out arms.
-If you miss a lift more than once, decrease load to improve your technique before continuing.

For time:
YGIG wave

10 - 8 - 6 - 4 - 2 C&J (50/35kg)
30 DU between sets

TC 9min

5 - 5 - 5 - 5 - 5
Set every 2:30
AHAP

3-4rounds:

8-12 cyclist squat
8+8 bulgarian spilt squat"