Thursday - 290623

CrossFit WOD:
Strength:
12min build up load:
Hang Squat Clean + High Hang Squat Clean (1+1)
*2sec pause at the bottom of the squat for each rep

Metcon:
AMRAP in 16min of:
6 Burpee Pullups
12 KB Hang Clean and Jerks (#24/16,x1)
12 Goblet Lunges

Endurance:
7 Rounds for time:
20 Box Jumps
20 Plate G2OH (#20/15)
20 Knees-to-elbows
20 Jump Squats
20 Cal Row

CrossFit Strength:
Part 1:
E2MOM for 5 sets:
5 Front squat 70-75%

Part 2:
3 sets:
7/7 Half Kneeling Landmine Twist
3-5 weighted Ring Dips

Part 3: Heavy Metcon
8 min Amrap:
5 Strict Pull ups
10 Narrow push ups
5 BB SDHP 70/45 kg