BACK SQUAT + 5 BOX JUMPS
1@up to 95% rest btw sets 2min

2 sets:

EMOM 6:
Odd: 12/10cal Ski
Even: 40 DU

• 2min Rest

EMOM 6:
Odd: 100m Skillmill Run
Even: 10 Burpees

• Rest 4min btw sets

EMOM 40:
Min 1: 12/10cal Row
Min 2: 15 GHD sit-ups
Min 3: 12/10cal AB
Min 4: 15 Box Jumps 60/50cm
Min 5: Rest

Voima
E3MOM, 3 rounds
Pike Push up x 5-10

WOD
20min amrap w/partner
30 ground to overhead (plate)
30 Box step up
30 ring row

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