Mi 31.10 Strength Power Snatch 2-2-2-2-2 CrossFit Workout For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats 40/25 Toes-to-Bar Time Cap: 12 Minutes

a) EMOM 10 even 30 swings   24/16 uneven rest   b) Superset: Benchpress 5×5 Double KB Clean & Squat 5×5 c) Superset: Renegade Row 4×10 Sea Saw Press 4×10 d) Heavy Snatches 4×10

Di 30.10 Strength a) Bench Press 5 x 5 b) Strict Chin-Up 8-8-8-8-8 CrossFit Workout For time: 50 Wallballs ,40 Box Jumps,30 Burpee Chest-to-Bar Pullups 20 Handstand Pushups 10 Squat Cleans 80/60/40 Time Cap: 16 Minutes