A:
4-4-4-4-4-4 Front Rack Reverse Lunges (per side)
6 sets of 10 Cuban Presses
Start a new round of both exercises every 2:30min.

B:
3 rounds for time of:
Run 200 meters
20 K2E
Run 200 meters
20 DB Thrusters

RX (Level 3): 20/12.5kg

ENDURANCE

5 Sets of:
0:00-3:00
5 Shuttle Runs (10m, touch ground every turn)
10 Slam Balls
"Max" Cal Bike
3:00-6:00
"Max" Cal Row
6:00-9:00
200m Recovery Run + Rest

Build up the sets. Start 1st set easy with nose breathing and finish the last
approx. @ 80% of max. Effort.

MONDAY
STRENGTH: Front Rack Reverse Lunge / WOD: 3 Rounds with run
ENDURANCE: Shuttle Runs and more for your heart

TUESDAY
WOD: Long full body AMRAP
BOOTCAMP: AMRAP Full body burning
OLY: Snatches

WEDNESDAY
STRENGTH: Clean / WOD: Fast AMRAP with Burpees
GYMNASTICS: Butterfly PU/CTB +  EMOM 15' bodyworkout

THURSDAY
STRENGTH: Tempo Back Squat / WOD: AMRAP with C&J
BOOTCAMP: AMRAP Full body burning
STRENGTH: Back Squats + many rounds of Armburning

FRIDAY
STRENGTH: Snatch / WOD: EMOM full body workout

SATURDAY
WOD: "CrossFit Open 22.2"

"CrossFit Open 22.1"

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

50-lb dumbbell, 24-in box