20 A-Frame Toe Touches
Then
800m Run
Then
20 Leg Swings (Front to Back)
10 Empty Bar Good Mornings
20 Legs Swings (Side to Side)
10 Empty bar back squat

3 sets of 10 Backsquats
You are not working towards 10 rep max. all 3 sets after your warm up weight should be performed at a moderately heavy set of 10. Think 70-80 percent.. something you would be worried about missing if it was 15 reps at that weight

Wod- Grunt work
14 Minute Amrap
100 M farmer carry 70/50
10 Burpees

100m Run
25’ Lunge
100m Run
25’ Inchworm
100m Run
20 Cossack Squats
100m Run
25’ Burpee Broad Jump

Following the pattern we have been today we restart on Monday with Sumo deadlifts. only one session left til retest

Strength Sumo Deadlift
3 sets of 6
Set 1 is a lighter warm up set
Set 2 is close to or at your heaviest set from last week
Set 3 is AHAP, heavier than your heaviest set from last week and may be heavier than your test week 5RM

Workout
5 Rounds for time
15/13 Cals row bike or ski
50 Doubles (sub 75 singles today)

Pace- Reach

9am Sunday Funday
Teams of 2
Wod 1
12 Minute Amrap You go, I go
5 deadlifts 225/155
5 Burpees over bar
100m run

Wod 2-
10 Minutes split how you want
60 Doubles (sub 2 to 1 singles)
28 Wall Balls

Wod 3
3000 M row or ski for time, split how you want

Endurance partners
0-15 minutes, row for cals switching every 10.
15-30 quick transition then ski for cals switching every 10
30-35- max burpees over a bar split how you want

9am crossfit (there is no 10am Saturday class for now)
Going to try something different this week. Teams of 2

In Teams of 2
AMRAP 24 Minutes
10 Synchro Pull Ups
15 Synchro KB Swings 53/35lbs
45 Calorie Row or Ski, Split

3 Rounds
200m run
12 Cossack Squats
3 Inch Worms
Then
3 Minutes banded glute activation

Strength Sumo Deadlift
3×9
Remember your 5 rep max from the beginning of the cycle? You should be getting close to or past that weight

Wod
On a 12 Minute Clock
12 Empty Bar Curls
12 DB Bench Presses
12 Weighted Sit Ups

Extra Outside- If you arent going full send on this extra work today, you are doing it wrong
Every 4 Minutes for 20 Minutes
AAB 10/7 Calories
100m Shuttle Sprint (50m out and back)