Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

CONDITIONING

E3MOM x5

5 D-Ball/Sandbag Ground to Shoulder + 20m Prowler Push

Overall RPE 4

Nilkan alueen liikkuvuus

A)
3rounds

2min ski
20 sit up

B)
3rounds

2min bike
20 air squat

C)
3rounds

2min row
20 ring row

Easy pace in machine, try to hit dynamic movements unbroken. Rest as needed btw a-b-c

Snatch ladder

Snatch ladder for time:
10 reps 65%
8 reps 70%
6 reps 75%
4 reps 80%
2 reps 85%

TC: 20 min (voi tehdä parin kanssa samalla tangolla You Go, I GO staililla jos paljon porukkaa tunnilla)

5 rounds:

7 push ups
14 abmat situps

Voi tehdä nousevilla painoilla

1min work 1min rest 20sec transition between stations:

bike

single arm farmers carry (50% of test weight approx) swap arms each hand

Row

plate GTOH

3 rounds

For time of:
Bar Muscle Ups with Vest (9Kg) 10/7 reps
Bar Muscle Ups 20/15 reps
C2B Pull Ups 40/30 reps
Se non ti entrano i BMU con Vest fai 10/7 Strict C2B Pull Ups con Vest

5 x 5