3 sets:
2 Snatch Grip Push Presses + 2 Overhead Squats @6-7/10 RPE
- Rest as needed btw sets

Back Squat

3-4-5-6-5-4-3, Each Set AHAP

Go Every 3:00

3 sets:
10 Banded Face Pulls
10 Standing Banded Shoulder Ext. Rotations L+R
10 Table Tops
10 Seated DB Rear Delt Flies
10 Chest Supported Incline DB Y-Raises (thumbs up)
- Rest as needed

Bench press 8x4

Shoulder Press

Build in 15 minutes Heavy Set of 4

Rest 2:30

4 Cluster sets of 4 Reps. Go Very 2:30

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 EasyWod

AMRAP40
800m run - both run
100 wall ball - ygig
80 alt. db snatch - ygig
60 t2b - ygig
40 burpee pull up - ygig

Rpe 4-4.5

Huom! Kummatkin juoksee ja muut liikkeet saa jakaa parin kanssa miten haluaa. Tavoite löytää tasainen vauhti mitä pystyy ylläpitämään loppuun asti.

Skill
12min Time To Practise

Bar Muscle Up
Ring Muscle Up
T2B
Rope Climb

2× 1+2+1@barbell, 1+2+1@up to 68-71%, jerk-%, rest btw sets 2min

Teams of 3-4

2x
18min ON/2min OFF

Max Calories

A) Row and Echo
B) Ski and Bike