Backsquats: 5 Sets of 10 Reps

In Pair
6x 6min ON/2min OFF

A) ”I Go-You Go”
3 Pushups
6 Sit-ups
9 Squats

B) Row for Cal
🔽⬆️
3x Shuttle Runs
15 KB Swings
3x Shuttle Runs

C) ”I Go-You Go”
2 Devils Presses
15m DB Walking Lunges

D) Ski for Cal
🔽🔼
3x Shuttle Runs
12 DB Snatches
3x Shuttle Runs

E) AMRAP of
30 Toes-to-rings/bar
20 Burpee-Pullups
10 Wall Walks

F) Bike for Cal
🔽🔼
3x Shuttle Runs
12 Box Jump Overs
3x Shuttle Runs

Every 45 secs for 15 sets

1 Pause Power Clean,
@ 65-75% of 1RM clean

With 2" pause below the knee and 2" in the catch.

8:00 Snatch Technique
9:00 Mobility + Core Workout

16:00 Mobility + Core Workout
17:00 Snatch Technique
18:00 Basic Endurance CrossFit

Strict Press

A)
10 min to build to today's heavy 5.
--then--
3 x 3 @ 90-100% of A
go every 2.

5 hang power cleans (47,5/70 kg)
5 strict handstand push-ups

SCALED WOD
AMRAP 8:
5 hang power cleans
5 dumbbell shoulder presses

3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

Scaled WOD
3 x AMRAP 4:
3 rounds:
10 Russian KB swings
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

30 wall-ball shots
90 double-unders

Scaled WOD
3 rounds for time:
20 wall-ball shots
45 single-unders

5-3-1+

9min On /1min Off

1) bike
2) row
3) ski
4) echo

2min easy& 1min fast