WEEIGHTLIFTING I. 15-10-5 ABWHEEL TRX DELT FLY SOTTS PRESS II. 0-12′ 4X3 SNATCH @75%-80%12′-24′ 4X 3 POS. CLEAN + 1 PUSH JERK @75% -80% III.

LIGHT CROSSFIT I. EMOMX12 7 SEATED PULL UP7 AM.SWING II. 5 RFT 20 AIR SQUAT 10 BOX DIP III. 3′ MAX METER SKIERG CROSSFIT I.

WEIGHTLIFTING I. 3X12DB EXT. ROT.WINDMILL (12-12)BANDED SWING II.9X90SEC3X33X23X1 A. SNATCHB. POWER CLEAN & PUSH JERK III. AMRAP 12′ 4 BACK SQUAT 2 SQUAT BOX JUMP