Warm up
2 rounds
2 min cardio
20 air squats
20 hip bridges
20 mountain climbers
:40 plank hold

Strenght
Front squats x 15+12+9+6+3 reps, building in weights
perform 2x12-15 ring rows + 3x6-8 reps of ring rows
rest 2-3 min bwn sets

Intervals
3x15/12 calories of rowing (alt time with partner)
3x12/9 calories air bike (alt time with partner)
go fast each set, but make last round fastests.

Clean+Jerk 6x1

Basic Endurance CrossFit 50 minutes of :

50/40 Calories Any Machine
3 Weighted Chin-Ups
1:00 Plank Hold
50/40 Calories Any Machine
5 Strict HSPU
1:00 Sorensen Hold

A) Amrap 6
”Ingrid”
Ygig
3 Snatch (50/35kg)
3 Bar over burpee

Rest 2 min

B) Amrap 6min
Row 300m (split however)
20 parter wall ball (9/6kg)

Rest 2 min

C) Amrap 6
Double DB DT
Ygig
12 DL
9 Hang power clean
6 Stoh (2x15/10kg)

Rest 2 min

D) Amrap 6
200m run with slamball together
20 slamball (split however)

Rest 2 min

E) Amrap 6min
12 Pull up (split however)
16 Push up (split however)
20 synchro air squat

AMRAP 15

Buy-in Run 800
Remaining time
15 Kettlebell Swings 24/16kg
15 Kettlebell Squat
15 Push-Ups
15 Sit-Ups

Rest 5 minutes

AMRAP 15

Buy-in Bike 2k
Remaining time
30 Lunge Steps
30 Hang DB Snatch 15/10kg

Warm up
5 min easy cardio (you can pick 2 different machines for this)
5 min mobility work for hspu/dl/rope/run
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 30 sec 3-6 handstand push ups
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 double db deadlifts @2x15/22.5kg
2 rounds
2 min : easy cardio
2 min : every 30 sec 1 legless or 1 normal rope climb / 1-2 lower rope climbs
2 rounds
2 min : easy cardio
2 min : every 30 sec 6-8 shuttle runs (1x5 or 7.5m)
1 min rest bwn "parts"

Superset
A1. Glute Bridge dual KB Floor press
4 x 8-10 @3s down. Rest 60s.
– 1-2 Warm-up Sets
– Stick w the tempo

A2. Supinated Grip Inverted Rows
4 x 12-15. Rest 60s.

Warm Up
Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.60-70 min setti,

Metcon
Treshold Cardio
1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 C2B OR pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 burpee box jump overs , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes: 10-12 wall ball shots, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 4-6 dual kb hang clean&jerk @rx weights , go every min

1 round (10min)
2-minutes: Cardio machine @ easy pace
3-minutes:4-6 bar muscle ups/burpee pull ups, go every min
2-minutes: Cardio machine @ easy pace
3 minutes : 1 sandbag clean to shoulder + 2 squat R/L , go every min

Shoulder Press

2-3-4-5-4-3-2

Go every 2:30

For time:

30 cal bike
20cal bike
10cal bike

rest 2min between calories

GO FAST !!