Workout of the day

1) Paused Front Squat 8x2 @70% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 *Pausing 3 seconds 2) For Time (12 min cap) 40/30 Cal Row/Bike/Ski 30 HSPU 20 DBL DB Hang Squat Cleans 10 STOH

Compete Aim: Shoulder Conditioning. All kit out at the beginning. 08:10 - Workout 1 - AMRAP8: 40 Double Unders, 32 Push-Ups, 16 Pull-Ups 08:20 - Workout 2 - AMRAP8: 16 Overhead Squat (50/40), 16 Toes to Bar. 08:30 - Workout 3 - AMRAP8: 8 Thruster (50/40), 4 Bar Muscle Up. 9:00 am Rowing Rowing 1500m @ 22s/m 1250m @ 24s/m 1000m @26s/m 750m @28s/m 500m @30s/m 250m @32 s/m

1) 16 Min AMRAP 10x Cleans @ heavyish weight 20x Weighted Sit-Ups 40x KB Swings 80x Double Unders 2) 14 Min AMRAP 14x GTOH 21x TTB 28x Cals

1) Snatch EMOM 12 mins 2 Hang Power Snatch *No prescribed weight 2) 8 Min AMRAP 3-6-9-12 etc Squat Snatches C2B Pull-Ups

1) Plyometrics 8x3 Seated Box Jumps Increase Height each set *Use plates to increase the height - resting 1 minute between rounds 2) 20 Min Cap 100 Burpees Over Rower Row Remainder of time *For max Metres

1) Deadlift (Test) 15 Mins to find 3rm 2) For Time (15 min cap) 30-20-10 Metres DB Lunges 10-7-4 Bar Muscle Ups

1) Front Squat 5x3 @75% of 1rm 3x7 @65% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 2) 10 Min AMRAP 10 Hang Power Cleans 15 Wall Balls 25 Unbroken Double Unders @60/42.5

1) For Time Option 1- 30 Strict HSPU Option 2- 20 Strict HSPU Option 3- 40 Kipping HSPU Option 4 - 40 Heavy DB PP 2) 15 Min Time Cap 5 Rounds 18 Wall Balls 12 Deadlift 3 Rope Climbs

TBC

1) 30 Mins to Find CrossFit Total 1RM Back Squat, Deadlift & Strict Press 2) 10 Min AMRAP 30 Deadlifts 20 Back Squats 10 STOH