You Go I Go

4rounds of;
3 Mu
6 hspu
9 pistols
+ 400m Row (both row)

8 Rope
+ 400m Run

8 Clean @85-90%
+ 400 row

80 T2Ring
+ 400 Run

Front squat
rounds: 2
reps: 5, 4, 3

*Second round 5 reps you make first round 5 rep weight and first round rep 3 weight, you make second round 4 reps.

9:00 Front Squat + Metcon
10:00 Basic Endurance CrossFit
11:00 Mobility

15:00 Front Squat + Metcon
16:00 Basic Endurance CrossFit
17:00 Mobility

20:00 Partner workout!

Pick a machine and alternate on there every 1:00 (10mins work each!)

Goal max calories in the 20min time.

For time:
15 - 12 - 9
front squat 60/42,5
box jump 60/50

3min rest

9 - 6 - 3
front squat 90/60
box jump 75/60

Every 3 mins x 5 sets:
10 C2B / pull up
15 Push-ups
45 Double Unders
Goal : under 2 mins each set
Score : slowest split

Cooper

30 min PK
800m row
100 rope jumps
30s HBH
20+20s Copenhagen plank
10 kb swings
300m easy run

Juoksu/kävely 60 minuuttia.

5min kävelyä ja perään 5min juoksua

• toista 6 kertaa

Kirjaa ylös kokonaismatka.

6min AMRAP

10 yhden käden Devil's press
50m juoksu