50-40-30-20-10
Air Squats
Double Unders
25-20-15-10-5
Cal Row/Bike/Ski
*20 Meter Bear Crawl after each round

• Goal: Sustainable pace
• So first round is 50 squats. 50 DUs, 25 Cal, 20m Bear Crawl
• TIME CAP = 25:00

DELOAD WEEK

Partner workout

20min AMRAP
12+12 Deadlift 50/35
200+200m row
9+9 hang power clean 50/35
200+200m row
6+6 shoulder to overhead 50/35
200+200m row

You go / I go reps.

1.set Front Squat 4
2.set Strict Pull Up 6-10
easy ergo after each set

Treeni Wod
8x40s/20s
6-8 Pistol squat
Me DU

Run 150-m
Max hang squat cleans (45/70 kg)
– No rest between rounds.

10:00 Basic Endurance CrossFit
11:00 Handstand Push Up + Kipping Pull Ups, Technique
12:00 Mobility

1) Push press 5x5x70%

4 rounds
15 cal row
10 ring push ups
10 pistol squats, alternating

Treeni
Back Squat
4x2 @75% (explosive)

25 Minutes For Quality

10 + 10 Pigeon
7 Wall Squat
20m Knuckle Drags
20 Banded Pull Apart
20 Sec Pull Apart Hold
1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Couch Stretch
1:00 Jump Rope