EMOM 10
3 Power Cleans
3 Front Squats
3 Push Jerks

10:00 Basic Endurance CrossFit
11:00 Deadlift + Metcon
12:00 Mobility

...are you ready for unknown ?

E2MOM for 12min (6 rounds total)
5 x Bear complex 50/37,5kg
-Power clean
-Front squat
-Push press
-Back squat
-Push press
40 Double unders

3-4 rounds:

10-15 GHD sit up
15/12cal row (fast sprint)

AMRAP 8
5 Hang Squat Clean 60/40kg
5 Bar over Burpees

21-15-9
Thrusters @ 42.5/30kg
12-9-6
Burpee Box Jumps @60/50cm

Rx+: @52.5/35kg
Scaling to lower reps/weight to go unbroken e.g. 15-12-9 / 9-6-3
TIME CAP = 9:00

Emom4
Snatch pull. @50%
Power snatch
Snatch

Every 90s 60-80%
Power snatch
Snatch

Every 2min 85-102%
Snatch

AMRAP 30

Work 2:00 / Rest 1:00

40 Medball Clean ( Squat ) 20/14p
13 Dumbbell Floor Bench 2 x 22,5/ 2 x 15kg
100 Sideways Box Step Ups 24"/20"
60 L-Sit Ups /w plate 10/5kg
10 + 10 Lunge + KB Thrusters 24/16kg

8x10s/20s
T2b

EMOM 30
A) Row 15/10 Cal.
B) 10-12 Box Jumps
C) 8-12 Toes-to-bar
D) 3-5/arm Single Arm Devils Presses
E) Rest