Crossfit and 5:15 am endurance

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

Two rounds of:

80' waiters walk

40' bear crawl

30 KB snatches

20 goblet  squats

10 push ups

5 strict pullups

Workout Warmup:

10 min alternating EMOM

Pullup warmup

25 DU's

Workout:

LOLA

5 Rounds For Time

30 Double Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

5:15 Endurance:

5 rounds

10 burpees

10 single arm KB thrusters (switching hands at 5 reps)

15SDHP 75/55lb

15 V-ups

150 m run

O lift:

Snatch

10 rounds on the 90 sec. 1 hang squat snatch+ 1 squat snatch from the ground+ 1 snatch bal.

Skill:

5 rounds of:

10 dips (ring if possible)

10 pistols