maksimitoistot

Back Squat
4x8r @ 75% from Back Squat 1RM
2min Recovery

10 MIN AMRAP
2 x Wall Walks
4 x Sandbag shouldering (heavy bag)

After 10 min
90sec. Rest
1 set of max reps of Chin Ups (No kipping allowed)

EMOM 15

1 Minute : 3 Push Press 85-95% @ Shoulder Press
2 Minute : 5-10 Strict Pull-Ups
3 Minute : 3-5 Box Jumps 30"/24"

For 25-30 minutes
4-8 hang power clean @ easy/medium weight (rx 60/40kg)
4-8 burpees over bar
200m run
rest 1-2 min after completed round
try to get about same time each round

”Karen” progression

EMOM15:
12-15 wall ball

EMOM 8 minutes:
Power Clean+Hang Clean

Same weight on all sets. Heavy reps, but no missed lifts!

For time:

Buy in:

• 800 m run.

Then 5 rounds of:

• 7 handstand push-ups
• 14 pistol squats

2-3 rounds of:

• row 1000m @ 2km + 10sec
• immediately after you're done rowing do 20 box over burpees for time
• rest as needed between rounds (maximum of 5min rest between rounds)
• your combined time for 2-3 rounds of box over burpees is your score

Anyone feeling stiffness in their glutes? Let's see. Take a lacrosse ball and a box, and perform the two mobility exercises explained on our blog:

http://blog.wodconnect.com/post/105435622732/crossfit-mobility-basics-3-4-glutes