CROSSFIT

Strength

Deadlift 8×3 @ 65%

Ring Pullups 4×10

MetCon

For Time:

75 Calorie Row

50 OH Squats (55/75#)

25 HSPU

CROSSFIT

Mobility

Ankles/Quads/Hips

Strength

Back Squat 4×10 @ 60%

MetCon

EMOTM 16 Minutes of:

Minute 1 – 240′ Plate Carry (50/90#)

Minute 2 – 3 Rope Climbs

Minute 3 – 15 DB/KB Thrusters (25/35#)

Minute 4 – 40 Double Unders

*Repeat 4 Times*

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Back Squat 1×10 @ 65%

SL Step Up 3×5/Side

EMOTM 6 Minutes of:

-6 Ring Dips + L-Sit Hold (Max)

MetCon

For Time:

10 Turkish Getups (1/1.5 Pood)

75 KB Swings (1/1.5 Pood)

10 Turkish Getups (1/1.5 Pood)

What’s a “Turkish Get-Up”???

CROSSFIT

Lift

Snatch 2×2 @ 75%, 3×1 @ 80%

EMOTM 8 Minutes of:

Power Snatch + SG Push Press (2) + OH Squat

Strength

Bench Press 6×5

CTB Pullup Pyramid (Partners)

OTB Holds 3xMax

Mobility

Delta/Lats/Lumber/T-Spine