3 rounds AHAFA

12 DB floor press
1min rest
12 Ring row
1min rest
12 Barbell push up
1min rest
12 Fat bar bent over row
1min rest

5x6 Deadlift 70% keep it nice and easy

5 x 1 rinnalleveto taskusta + 1 rinnalleveto riipusta + 2 työntö (raaka/saksaten)

Alkavalla 2 min.

EMOM x 8

1) 10 fr reverse lunge
2) 10 goblet squat (2x kbor Dbs)

4 Rounds:
A1) Ring row 6 with 2s pause at top
A2) DB French press 8
A3) L-sit hold 20sec

YGIG per round

Quality 25 minutes:

8 Dumbbell Bench
8 Strict TTB / Leg Raise
16 Lunges w/ KB´s
10 Double Unders

3-position Clean + split jerk

-high hang
-hang
-floor
-TNG complex

3 rounds for time /
1 min rest between rounds
10 V ups
10 box jumps
10 Hollow rocks
30 DU’s

Back Squat

7 x 6 x 60 - 68%

Send Off 3:00

Omatoimi:

Pikkaisen enemmän painoa viime kertaiseen verrattuna.

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount