"Crossfit"
a) EMOM for 18 Mins
1 x Power Snatch
1 x Hang Full Snatch
1 x Overhead Squat
b) Back Squat to 4 x 9
Bench Press to 7 x 3
c) 3 Rounds
10 x C2B Pull Ups
10 x Front Squats
10 x Bar Facing Burpees
"Condition X"
a) 5 Rounds
0 to 3 Mins - 400m Run
3 to 6 Mins - 8/6 x Reverse Grip Pull Ups & 15 x DB Thrusters & 15 x Box Jumps
b) Teams of 3-5
6 x Alternating Suicide Prowler Runs
"Body"
a) 5 Rounds
0 to 3 Mins - 500m Row
3 to 6 Mins - 15/12 x Ski Erg + 10 x Strict Leg Raises
6 to 9 Mins - 1000m/800m C2Bike