4 rds

10 reps each movement:

banded hamstring curl
iso dynamic kb rows (5/5)
hip thrust on a bench (barbell)
bicep curls with barbell
single arm tricep press db
rest 1 min

Midline 4 rds:
KB march 15/side + 20m single arm carry

For time:

21-18-15-12-9-6-3:
KB swings
Push ups
sit ups
600m run between rounds
1 min rest after run

40 minutes timecap.

Basic Endurance CrossFit 60 minutes

Run 2K
15 TTB
5 x (power clean + push jerk)@80/60kg
20 DB/KB deadlift 2xHeavy DB/KB

• 5-5-5 of:
BB Back Squats
5RM
90% 5RM 5-5 reps

In teams of 3. Every 2 minutes for 30 minutes rotate the stations.
Station 1: 2 - 3 rope climbs (rest the remaining time)
Station 2: Double unders
Station 3: Ski or row

Warm up(0:00-10:00)
100m run
10 squats
10 plyo

10 squats
10 jax

10 squats
10 mountain climbers
100m run

Barbell warm up

Mobility(10:00-15:00)
1:00 min quad stretch
1:00 min butterfly stretch

Weightlifting(15)
Week 7-back squat

Fittrain(20)
4rds
15 db thrusters 35/20-challenge up-50/35
30 single unders- 30 double unders
400m run

Opt(12)
1600m walk/run
5x100m run
5x5 ghdsu
3x2 front squat

Finisher
30 w-raise
100 slow bicycles
1:00 min samson per

Perform set every 2,5 minute
Clean high pulls 3x3 reps @ 80-85-90% of 1 rm.

6 x AMRAP 3

1 x Leggless Rope
1 x Rope Climb
15 Thrusters 50/37,5kg
10 m Hs walk
max reps burpees

Kovaa alusta lähtien.

Three sets:

• 1 (pause 3s at bottom) + 1 normal

Technical heavy!

Find days technical heavy.