CrossFit

Bench Press for load:

5 x 5

*Weight stays moderate-heavy across all sets.

2-3 Warm Up sets then 5 sets all at the same weight

Metcon

AMRAP x 5 MINUTES 

20 Russian KBS (70/53)|(53/35)

20/15 Cal Row, 15/12 Cal Bike, 400m Run

-Rest 1:30-

AMRAP x 4 MINUTES

16 Russian KBS (70/53)|(53/35)

16/12 Cal Row, 12/10 Cal Bike, 250m Run

-Rest 1:00-

AMRAP x 3 MINUTES

12 Russian KBS (70/53)|(53/35)

12/10 Cal Row, 10/8 Cal Bike, 150m Run

-Rest :30-

AMRAP x 2 MINUTES

8 Russian KBS (70/53)|(53/35)

8/6 Cal Row, 6/4 Cal Bike, 100m Run

Spark

Gymnastics Skill

Handstands

EMOM 12

Min 1 – :30-45s Handstand Hold

Min 2 – :30-45s Hollow Rocks

Metcon 

For Time

10-9-8-7-6-5-4-3-2-1

DB Cleans #50/35

1-2-3-4-5-6-7-8-9-10

Pull Ups