A) AMRAP 6
10/7 Cal Row
6x7,5m Shuttle Run
10/7 Cal Row
5 Burpee over Rower

Rest 3min

B) AMRAP 6
10/7 Cal BikeErg
8 Wall Balls
10/7 Cal BikeErg
8 DB Snatches

Rest 3min

C) AMRAP 6
10/7 Cal SkiErg
8 Sit-ups
10/7 Cal SkiErg
8 Pushups

Rest 3min

D) AMRAP 6
10/7 Cal Echo Bike
8 KB Swings
10/7 Cal Echo Bike
8 Box Jumps

100m Farmarikävely

20 US swing 12/16 kg

20 Air Squat

500m Row

10 Pull- up

10 Push-up

2-3rounds:

10 snowangel
30+30s side planks
10-20cal easy machine

Ojentajat kumpparilla 5x20

Vipunostot eteen 3x20-30 (10-15 / käsi)
-vuorotahtiin

Askelkyykkykävely 3x20-30 (10-15 askelta / jalka)
-tanko (+painoja) niskaan

Etunojapunnerrus 3 x amrap
-polvet maassa ok

Voimapyörä 3-5 sarjaa

Basic Endurance CrossFit 45 Minutes :

42/35 Calories Any Machine
5+5 WindMill
20 Banded Biceps Curls
0:30 Sorensen Hold
42/35 Calories Any Machine
3+3 TGU
1-3 Skin The Cat
1:00 Plank Hold

Warm Up (15-20 min)
2 rounds
2 min cardio
5 dynamic squat strech / 5+5 squat strech
5 RDL + 5 hang power clean + 5 fs + 5 push press
:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Squat Clean + Split Jerks 4x2+2 reps and 4x1+1reps @building in weights
rest 1-2 min bwn sets

Metcon
3 rounds for time
20/15 calories machine
20 plate oh lunge walking @10-15/20-25kg
time target 7-9 minutes

21-15-9 or 12-9-6
Push Up
Squats
Burpee
Sit Up
For Time

25 Minutes Of :

Narrow Grip Bench Press 8 - 12
Bicep Curls w/ DB´S 10-14
Strict Hanging Knee Raise 15-20
0:20 + 0:20 One legged Wall Sit

Rest as needed between movements