Endurance

4 rft

300m run

20 cal Row

10 ab rowers

30 second rest

Then: 21/15/9

DB push press

30 double unders (3×1)

Directly into 

21/15/9

DB squats

30 double unders (3×1)

CrossFit

Warm-up:

A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)

B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor

B. Specific (Before the Metcon)
2x 5 Thrusters Ascending to working weight

EMOM 4
100m Row @ increasing S/M

Strength:

3×5 Back Squat @ 75%

Ten minute Limit

Metcon:

2 rounds
8 Cal Row
8 Thrusters @95/65

Rest 60 seconds

2 rounds
10 Cal Row
10 Thrusters @95/65

Rest 60 seconds

2 rounds
12 Cal Row
12 Thrusters @95/65

Rest 60 seconds

2 rounds
14 Cal Row
14 Thrusters @95/65

Time cap: 18mins

Accessory Work:

Core

3 rounds
50 hollow body rocks
20 Quadruped unilateral hip extensions