CROSSFIT

Strength

Front Squat 2×10 @ 65%, 2×8 @ 70%, 1×6 @ 75%

MetCon

15-30-15 For Time of:

KB Swings (1/1.5 Pood)

Lateral Burpees

Goblet Lunge Walk Steps (1/1.5 Pood)

CROSSFIT

Accessory

Deltoids/Rotator Cuff

Strength

BTN Push Press 5×5

MetCon

Drop Ladder 10-1 For Time of:

Cleans (65/95#)

S2OH (65/95#)

Pushups

CROSSFIT

Lift

Snatch Pull + Power Snatch + Full Snatch

7×1 @ 75% of 1RM Snatch

Good Mornings 3×10 (65/95#)

MetCon

EMOTM 16 Minutes of:

Minute 1: 15 Cal Row

Minute 2: 50 DUs

Minute 3: 10 GHDSU

Minute 4: 10 Box Hops (24/30″)

*Repeat For 4 Sets*

CROSSFIT

Gymnastics

3 Rounds NOT For Time:

MAX Hang L-Sit Hold (Min 20s Accumulated)

5-8 Parallette/Box Jump-throughs

5-8 Knees To Shoulders (Rope)

5-8 Toes 2 Rings

MetCon

For Time:

100 Thrusters (65/95#)

Mobility

Quads/Hips/Delts

CROSSFIT

Lift

Clean Complex

Clean Pull + Power Clean + Clean + Split Jerk

7×1 @ 75% of 1RM C&J

MetCon

6 Rounds For Time of:

9 Pullups

6 Pistols

3 Strict Deficit HSPU (45lb Plate)

150m Run