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

Death By Thrusters

M: 60kg W:42,5kg

goal is 20 round. if you "death" start over

For time with partner

1 row 100m
2 Thrusters 60/42,5kg
3 Burpees
4 Wallball Shots, 9/6kg
5 Pullups (or partner pullups)
6 Hang Cleans, 60/42,5kg
7 T2B
8 Push Jerks, 60/42,5kg
9 Situps
10 KBS, 32/24kg
11 HSPU
12 Front Rack Lunges, 60/42,5kg (each leg)

*each partner will perform the movement. There is no splitting the reps.
we will go in order like this: 1, 1-2, 1-2-3, 1-2-3-4, etc.

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 Snatch technique