-CROSSFIT REST DAY-

5am & 9:30am ACTIVE RECOVERY SESSION

warm up: (2 Rounds)

5 wall squats - 5 romanian deadlift - 5 BPA - 10 squats - 5 shoulder dislocates

5:00 easy airdyne with 5-10 second sprint on the minute

1. Every minute on the minute: Complete 100 Ball Slams (12/9kg) then EMOM complete 5cal Assault Bike.

2. 5 Rounds: Fat bar dead hang until failure, then immediately pick up 2 KB (24/16kg) and farmers hold until failure (rest while partner goes)

6am CARTEL COMBAT

1. Complete 7 rounds for time:

KB Swing – 7 Reps
(1-2-rear elbow-knee-lead hook) Combo – 21 Reps
20/20 Mountain Climber

*For KB Swing, go AHAP. If you have access to more than 2 pood, use it.

2. Complete as many rounds as possible in 13 min:

(AHAP) DB Power Snatch Right – 1 Rep
(AHAP) DB Power Snatch Left – 1 Rep
Squat to Push Kick - 20 reps total
200m Row

5:30pm is RunningWOD (bookings essential) and BWAITE Gymnastics (Session structure - coaches choice)