CONDITIONING

E7MOM x4 (28min)

Run 800m + remaining time Airbike for calories

RPE 3, this is not all out but with repeatable pace!

There is no rest time between rounds. Keep a steady pace. You score is total calories.

RPE 3

Optional Accessory

CONDITIONING

50-40-30-20-10 cal Airbike
10-20-30-40-50 cal Row

RPE 3 to 4, go by feel

GYMNASTIC STRENGTH

4 rounds, 20sec ON, 40sec OFF

1) Ring Support (shoulders in external rotation) video
2) Chin over Bar
3) Hollow Hold video
4) Bottom of OHS (light loading or empty bar or broom stick)

RPE 3+ to 4

Target: perfect form only! Tailor the time if needed.

Deadlift

7-6-5-4

E3MOM / 2-3 REP IN TANK

20min T2B tech

Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 box step ups + 5 box jumps
5-10 banded strict pull ups (strech also at bottom)
:30 Side Plank Hold R/L

Strenght
Front Squat 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
4 rounds for time
20/15 cal bike erg, run or 16/12 cal air bike or 30m sledge push @25/40kg
15 toes to bars / 25 kipping knee raises
10 weighted box step ups 50cm
time target under 16 minutes , time cap 20 minutes.

TNG Snatch

7xTNG 3 snatch @ 50-70%

SO 1:30

8:00 Mobility + Coreworkout
9:00 Basic Endurance CrossFit

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

EMOM 15

1 min : 6 c2b + 5 TTB
2 min : 8 snatch 60/42,5
3 min : 0:50 plank hold

Heavy Thrusters

3-3-3-3-3