10 sets: Add loading after 2 sets
and last lifts with RPE 4 to 4+

Hang Panda Pull (above the
knee) + Hang Power Snatch +
Hang Squat Snatch.

With the first 1-4 sets, do one
OHS after the hang squat
snatch. Use straps if needed.

3-4 rounds:
8-10 s.a. bent over row
8-10 s.l. hip thrust

Try to add weight or reps from last week.

Alternate between A&B

Amrap 3 Mins x 8 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump @60/50cm

1 mins REST

B:
16 air squat
16 shoulder taps in pike on box (controlled tempo)
16 m Front rack carry LEFT
16 m Front Rack carry RIGHT

Voima
E3MOM, 3 rounds
Goblet squat x12
+ 20-30s plank hold

WOD
16min EMOM
1.min max reps air squat
2.min max reps sit ups
3.min Ergo max cal
4.min rest

EMOM 36

Min 1-2 : Row Calories
Min 3 : Rest
Min 4-5 : Bike Calories
Min 6 : Rest

Results is total calories

3 rnds for quality

150 double unders
10 pistols
10 ring row
rest 90s. b/w rounds
- if you're not quite efficient with DU's yet, focus on practicing for 2 min
- split DU's in to manageable sets like 50 reps at a time
pistol scaling options:
https://www.crossfit.com/essentials/scaling-the-pistol

E2MOM 24min

1) bike erg 15/10 cal + 10 toes to bar
2) 10m sled sprint + 6 sandbag clean (stop at the shoulder, show control
- scale reps over movement -> rather do less reps as RX
- RPE 6.5

⭐️kehonhuoltoa⭐️

10,9,8,7,6,5,4,3,2,1 Reps For Time:
- Cal Ski
- Devils Presses 2x22,5/15kg
- T2B

4 SuperSets:

1 Minute L-Sit Hold*
20 Second barbell Frontrack hold ( heavy )
30 Second Back Extension Hold

Rest 1 minute between sets.

• Accumulate as much time as posibble within 1 minute window