KB LOVE a) Double KB Swing 4×10 b) Double KB Clean 4×10 b) Double KB Frontsquat 4×10 c) L- sit  to Push Up 4×10 d) Toes To bar 4×10 e) Snatch 30/30 f) Floor Viper 3×10 g)  2 min low Plank   Finisher: 50 Burpees

Di 16.10 Strength Back Squat 3-3-3-3-3-3 CrossFit Workout For time: 30/20 Cal Air-Bike /Row 30 Dumbbell Power Cleans 30/20 Cal Air-Bike / Row 30 Dumbbell Shoulder-to-Overhead 30/20 Cal Air-Bike /Row 30 Dumbbell Front Squats Time Cap: 20 Minutes

Mo 15.10 Warm Up: Coaches Choice Single-dumbbell overhead squat 5-5-5-5-5 reps Bench press 3-3-3-3-3 reps Chin Up   10-10-10-10-10  ( Beginners 20×1 Rep) 5 attempts at a max set of triple/double -unders 10  x  30 m Sprints