CROSSFIT I. FT.:20 V-UPS 20 SEC L-SIT20 PLANK TO PUSH UP10-10-10 II.5 RFT 20 BOX HANDSTAND PUSH UP30 DEADLIFT (60/40KG)40 ABMAT SIT UP50 DU’ 3′

WEIGHTLIFTING I. 3X12TRX Y-MOTIONARCH ROCKGOOD MORNING II. 5X2′ 3 CLEAN @75% 5X2′3 PUSH JERK @75% III. AMRAP 15′5 BOX JUMP 5 POWER SNATCH 5 DDB

LIGHT CROSSFIT I. 10X 90 SEC 12/10 CAL ROW II. AMRAP 16′ 10M FOR.LUNGE 10M BURPEE JUMP25 DKB DEADLIFT CROSSFIT I. 3′ PLATE SIT UP2′