Main – CrossFit

Warm-up

5 Rds:
5 Push Ups
10 Ring/ Bar Row
10 KB Swing (A)
20 DU

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 5 C2B
L2. 5 Pull up
L3. 10 kips
L4. 5 Hard Rows
Even – L1. 2 DHSPU
L2.2 HSPU
L3. 2 Wall Walks
L4. 5 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even.

Metcon (Weight)

EMOM x 15:00
3 Burpees AFAP + 1 Dead Lift @ 60%

Metcon (Weight)

EMOM x 15:00
Power Clean + Split Jerk 60% of SJ

Skill

Shoulder Complex:
2-3×15 on all;
*Behind the neck shoulder press
*Powell Raise
* Prone lower trap raise
*Ext. Rot.
—————————————-
Burn Out:
DB Shoulder Press Pyramid
4 steps, 1:00 at each weight

Zone 1

20-30:00
Zone 1
Row or Airdyne