Warm Up
3 min air bike or rowing
then 3x
20 air squats
20 alt leg v.ups
10 db snatch @light to moderate weight

Strenght
Deadlifts 10-8-6 and 2x5 reps @50-58-65-2x73%
rest 1.5-2.5min

Metcon
30 min Emom
1) Run or bike erg x 45 sec @moderate pace
2) Wall ball shots x 12-16 reps
3) Run or bike erg x 45 sec @moderate pace
4) DB Snatches x 12-16 reps
5) rest minute

Accessory Work
3x8/8 stiff legged barbell deadlift
3x3/3 kb tgu
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

6 - 5 - 3 - 3

For every set leave 1-2 reps in the tank
Rest 2-3 min b/w sets

EVERY 6 MIN X 6

A1. Barbell fun (empty barbell)
10 Bar over burpee
20 Hang snatch
30 Front squat
40 Push press

A2. ERG fun
Row/ski 1000 m (steady pace, don’t max out)

A3. Crossfit fun
40 Slamballs
30 sit ups
20 DB snatch, alt.
100 SU

3 rounds for time:
12 Burpee Box Get Overs 120/100cm
20 Strict Pull Ups

Timecap: 15min

Clean segment pull

3 x 3 @100% of clean 1 rm
- 3s pause at start, knee, hip
- no ext.
- 6s. down

For time :

40 Push Press 20/15kg
40 Sit Ups
30 Push Press 20/15kg
30 Sit Ups
20 Push Press 20/15kg
20 Sit Ups
10 Push Press 20/15kg
10 Sit Ups

Shoulder Press + Push Press

6 + 4
5 + 3
4 + 2
3 + 1
2 + 1
1 + 1

Go Every 3:00

IN TEAMS OF 2...
10:00 Max Meter Row/Bike/Ski
-Immediately Into
AMRAP x 10 MINUTES
10 USA KB Swings @ heavy
10 KB Goblet Lunges
-Immediately Into
10:00 Max Meter Row/Bike/Ski

Split as needed!
Your choice of lunge style today: walking, reverse, forward

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

JACKIE with pair

For Time:

1000m ROW
50 x Thruster 30/40 kg
30 x Pull Up