CROSSFIT

Accessory

Rotator Cuff/Deltoid

Strength

Thruster 5-5-5-5-5

CASHOUT: 50 Squat/Toss

Gymnastics

EMOTM 14 of:

-10 Ring Dips

-Max Handstand

*Alternate Minutes

CROSSFIT

Lift

3 Position Power Clean 1-1-1-1-1-1

MetCon

5 Rounds For Time of:

40′ KB Goblet Walking Lunge (1/1.5 Pood)

21 KB Swings (1/1.5 Pood)

CROSSFIT

Strength

Back Squat 6-6-6-6-6 @ 75%

Front Squat 4-4-4-4 @ 75%

MetCon

100 Burpee Pullups

For Time

CROSSFIT LIFT

Bench Press 1RM

Strict Press 4xMAX @ 70%

CROSSFIT

Lift

Power Snatch 7-7-7-5-5-5

MetCon

30 OHS (65/95)

10 HSPU

25 OHS (65/95)

15 HSPU

20 OHS (65/95)

20 HSPU

For Time

CROSSFIT

MetCon

Plyometrics – 45 Minutes