Set 1 65% of 4RM
Set 2 75%
Set 3 85% to failure

20 min AMRAP:
* 2 strict pull-ups, 2 burpees, 200 m run
* 4 strict pull-ups, 4 burpees, 200 m run
* 6 strict pull-ups, 6 burpees, 200 m run
* 8, 8, 200
* …

15 min AMRAP:
* 1 L-pull-up
* 1 ring dip
* 5 double-unders
* 2 L-pull-ups
* 2 ring dip
* 10 double-unders
* 3 L-pull-ups
* 3 ring dip
* 15 double-unders
* 4/4/20
* 5/5/25
* …

Overhead squat
7 reps

---

Post five heaviest successful sets

Raakatyöntö
1x3@70%
1x3@75%
1x3@80%

Pystypunnerrus saksista 3x10

Yhdenjalan mave 3 x 10+10

Linkkarit 3 x max

15 Min E3MOM (ogni 3 Min x 5 volte) of:
BB Power Snatch (35/25Kg) 9 reps
Bar Muscle Ups 3 reps
BB Power Snatch (35/25Kg) 6 reps
Bar Muscle Ups 2 reps
BB Power Snatch (35/25Kg) 3 reps
Bar Muscle Ups 1 rep

Basic Endurance CrossFit 90 minutes

row 700m
3 legless rope
10 x deadlift @ 50%
50 kb snatch 24/16kg
*every 6 minute 0:30 hs walk

3 RFT:
30 Deadlifts
20 Front squats
10 Power cleans
5 STOH
3min Rest

M70/W50

Every 4 mins for 40 mins:

1st - 12 cal ski + 20 m bear walk + 12 cal ski
2nd – 200 m run + 20 du’s + 12 cal bike

Raakatempaus + Tempaus, pukeilta (taskut)
2x(2+1)@60%
2x(2+1)@70%
2x(1+1)@75%
1x(1+1)@75-80%

Korkea Te-veto + Korkea te veto käsien kavennuksella + tempaus

5x1+1+1@70-85%

Saksi dipillä, tanko niskassa

5x2@80-90 parempi jalka (ty)