Workout of the day
Front squat 3-3-3-3-3
Accumulate 5 minutes in a L-sit

Challenge of the month – Oktober
31 strict pull-ups for 31 days

Workout of the day
For time:
10 Dumbbell cleans, 22,5kg/15kg
500m Row
20 Dumbbell cleans, 22,5kg/15kg
500m Row
30 Dumbbell cleans, 22,5kg/15kg
500m Row
40 Dumbbell cleans, 22,5kg/15kg
500m Row
50 Dumbbell cleans, 22,5kg/15kg
500m Row

Challenge of the month – Oktober
31 strict pull-ups for 31 days

Workout of the day
With a 7 minute running clock, perform:
1000m Row
50 Thrusters, 20kg/15kg
Max pull-ups

Challenge of the month – Oktober
31 strict pull-ups for 31 days

Workout of the day
“CrossFit Total”
Back squat, 1 rep max
Shoulder press, 1 rep max
Deadlift, 1 rep max

Challenge of the month – Oktober
31 strict pull-ups for 31 days

Workout of the day
For time:
50 Box jumps, 24”/20”
50 Jumping Pull-ups
50 Kettlebell swings, 16kg/12kg
50 Walking lunges
50 Knees-to-elbow
50 Push press, 20kg/15kg
50 Sit-ups
50 Wallball shots, 20lbs/14lbs
50 Burpees
50 Double-unders

Challenge of the month – Oktober
31 strict pull-ups for 31 days