50 weighted sit ups

A) 12 Rounds:
Every 40 Seconds – 1 Power Clean (65%)

Rest 4:00

B) 12 Rounds:
Every 40 Seconds – 1 Power Snatch (65%)

15 Min EMOM
1. 10 HSPU
2. 30 sec chin above bar
3. 30 sec ring support hold

Ring MU Technique
Strict low rings
Box or jumping
Kipping high rings

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

1. Bent over Row 8x65%
2. Suitcase Deadlift 8x65%
3. Hollow Rock 8

Deadlift 3x70%, 3x80%, 3x90%

Bent over row 3x8x60%

Shoulder Press 3x70, 3x80,3x90

Alkuun leuanvedon ja T2B tekniikkaa.
A.
EMOM4 x 6
10 Maastaveto 40/20
5 Raaka tempaus 40/20
10 Burpee Box Jump-Overs 60/40

B.
MOBBAILU
- selkä
- kyljet
- pohkeet
- käsivarret
- rentoutuminen lopuksi