4 sets;

6 x Strict Chin-Up
12 x Wide Grip Ring Row
24 x Band Hammer Curl
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

Swiming
Playing basketball, volleyboll and american footbal.

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance

Strenght
Build to snappy/mod heavy complex weight
1 power snatch + 2 squat snatch inside 20 sec window, not letting bar to go off hand but death stop on ground
goal weight is about 80% of 1 rm snatch
rest 1-2 min bwn sets, time window 15 minutes after barbell warm up
mieti vähän painot ennakkoon ja karkeesti saa olla tyyliin 40-50-60-70-75-80% esimerkiksi se sarja.

Tempo Front Squat 3x6 @50-60% of 1rm (tempo 3sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon
3x4 min on / 2 min off
Buy in 425/500m row
then remaining time
10-12 ghd sit ups
6-8 db snatch @20/32.5kg
soudussa tarkoitus pitää n.5km pr pace ja 2 min ikkunan sisällä tavoite saada kaks kierrosta tehtyä ghd/db snatch work.

Bar MU

E2MOM, 5 rounds
1-5 bar MU
4-8 shuttle run (1 = 7,5m+7,5m)

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"