Weightlifting
Snatch+2 snatch balance EMOMx7
*10 min
Burn
100m run EMOMx10 min
-HSPU or HRPU during rest; score is reps
*10 min
Strength
1x5 (70%)
3x5 (80%)
*12 min
CrossFit
3/1 ring muscle up or dips
50 double or single unders
7 deadlifts (225/155)
EMOMx3 min
rest 1 min
5 strict pull-ups
10 HRPU
15 jump squats
EMOMx3 min
rest 1 min
120m row
6 burpees over the rower
EMOMx3 min
*12 min
Weightlifting
3x12 reverse hyper
*12 min
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