"Strong Cindy" Amrap 20 min 5 pull ups 10 push ups 15 air squat 2 stone (ground to shoulder) https://youtu.be/3vu6DX8txr4 - other options on the whiteboard -

Max rounds possible of 30" - max double unders 1'30" - 1 hang squat clean @ bodyweight - add 1 rep of hang squat clean every round until you can - - rounds cap: 12 -

Team 3x - Max calories in 30 min switching every 20/15 cal (row-ski-bike) after each cal effort, 8 hspu 8 alt DB snatch @ ahap

"CrossFit Total" Back Squat 1 - 1 - 1 Press 1 - 1 - 1 Deadlift 1 - 1 - 1 https://youtu.be/UekzqkYe-rM

Amrap 20' 3 muscle ups 6 box jumps R @ 60/50 cm 9 KB swings @ 32/24 kg  

Part A Press - Week 4 / Deload 5 @ 40 % 5 @ 50 % 5 @ 60 % + 12-15 hammer curl after each set Part B Deadlift - Week 4 / Deload 5 @ 40 % 5 @ 50 % 5 @ 60 % + 10-12 banded good mornings after each set Part C "Time Trial"  2k row / skierg check world records...

Back Squat week 4 - Deload 5 @ 40 % 5 @ 50 % 5 @ 60 % ::: ::: ::: ::: ::: 6 rounds of 1 min - max burpee pull ups 1 min - max DBs hang squat clean thuster 1 min - rest rx: 2 x 22.5/15 kg  

Amrap 24' - Team 2x 1 round each of 12 calories 8 hspu 4 power clean @ 90/60 kg

Deadlift - Week 3 5 reps @ 75 % 3 reps @ 85 % 1 + reps @ 95 % ::: ::: ::: ::: ::: ::: For Time Ladder 10 / 1 power clean @ 70/45 kg burpee lateral jump  

Press - Week 3 5 reps @ 75 % 3 reps @ 85 % 1 + reps @ 95 % ::: ::: ::: ::: ::: ::: "Angie 2.0" 25 pull ups 100 push ups 25 pull ups 100 sit ups 25 pull ups 100 air squat 25 pull ups