1) Midline

5×15 V-ups + 45 Second Plank

Rest 90 seconds between sets

2) 10 Rounds (21 min cap)

7 Handstand Push-Ups
3 Squat Cleans
11/9 Cal Row

1) Back Squat

5×7 @65% of 1rm

0:00, 3:00, 6:00, 9:00, 12:00

2) 9 Min AMRAP

22m DBL DB Front Rack Lunge
9 TTB
22m DBL DB Front Rack Lunge
9 Pull-Ups

1) 5×1 0:00, 3:00, 6:00, 9:00, 12:00

5 Deadlift
+
3 Hang Power Clean
+
1 Jerk

Increase weight each set

*Start @50% of 1rm Jerk

2) 14 Min AMRAP

7 Bar Facing Burpees
7 Hang Power Cleans
7 Push Jerk

(70/47.5kg)

1) Handstands

8 Mins working on either
HS walking
HSPU
HS Holds

2) 21-15-9

HSPU
Calories
V-Ups

8:00 am CrossFit

1) EMOM x 8 mins 2 Snatch @ 75%

2) 14 Min AMRAP

7 Hang Power Snatch
7 Box Jumps
7 Pull-Ups

9:00 am

1 Hour of burpees to help out Saxon CrossFit

1) Bench Press

EMOM x 9 mins 4 @ 70 ish %

2) EMOM x20

10-20 Press UPS
8 GTOH
15/12 Calories
8-12 Bar Over Burpees

1) Deadlifts

Every 90 Secs
2 x Deadlifts @ 70-80%
5-10 Ring Dips

2) 12 Min AMRAP

6 Thrusters
6 HSPU
36 DU

1) Back Squats
EMOM x 12
3 x Back Squats @ 70%
***10 Press ups between sets***

2) 40-30-20

Calories
Box Jumps
Air Squats

1) 7 x Rounds

7 x Power Cleans
7 x Pull-Ups
7 x KB Swings

2) 14 Min AMRAP

7 Front Squats
14 Hang Power Cleans
21 Double Unders

1) EMOM x 8 Mins 5 STOH @ 70-75%

2) 8 Min AMRAP
10/8 Cals
8 Push Press
8 TTB

8 Min AMRAP
10/8 Cals
8 Split Jerks
8 Press Ups

1) Every 90 secs x 6 Rounds 3 Back Squats AHAP ***Between each set do 5-10 Ring Dips

16 Min AMRAP
8 DB Hang Clean & Jerk
8 Pull-Ups
40 Double Unders