For time :

400m Run

3 Rounds :
10 Pull-ups
20 Push-Ups
30 Air Squats

800m Run

5 Rounds :
10 Pull-Ups
20 Push-Ups
30 Air Squats

1 Mile Run

No TC

Maastaveto 3x6x60%, 1x70%, 1x80%

Sumo high pull 4x15
-kahvakuulalla

Pystypunnerrus 5x10
-noin 40% (penkki max)

Yhden käden kulmasoutu 5x20 / käsi
-voit tehdä pystärin ohessa

AMRAP 35

Run 400m
30 Wallball Shots 20/14p
30 Box Step-Ups 24"/20" w/ Medball

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
5 back squat @semiheavy
rest 1 min
8-10 z-press
rest 2 min

Metcon
3 sets
1 min max calories air bike
1 min max reps of box step ups
1 min max reps wall walks
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

AMRAP 15

30 Kettlebell Swing 24/16kg
200m Run
25 Deadlift 60/40kg
200m Run
20 Ring Rows
200m Run
15 Kettlebell High Pull 24/16kg
200m Run

9:00 Mobility
10:00 Basic Endurance CrossFit

Place:
Result:

E90s for 4 rounds:
a) bike erg
b) mobility of coach's choice 1
c) air bike / ski erg
b) mobility of coach's choice 2
e) lateral box step over
b) mobility of coach's choice 3

Koneet RPE 5-6 / zone 2 (60-70% HR max)