Warm-up: Seated DBx2 Press
3×10 Seated DB Press
*Go up in weight each round
*Start light and go up
Weightlifting: Power Clean 6xE2MOM
1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 80%+
WOD: 4 Rounds for Time
500M Row
15 HSPU
RX+
4 Rounds for Time
18/20 Cal Bike
15 Strict HSPU
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…
