For 20 minutes perform:

Strict pull-ups - push-ups - squats

• 5-10-15 reps
  If you can finish 8 rounds by 5:00, switch to

• 10-20-30 reps
  If you can finish 4 rounds by 10:00, switch to

• 20-40-60 reps
  If you can finish 2 rounds by 15:00, switch to

• 40-80-120 reps, then stop.

Ergoja, uintia, lenkkiä 30-34 min.

Power clean 12-9-6-3 reps. Add weight for every set.

2 rnd
50 Box Jump Overs
40 Pull-ups
30 Power Snatches 50/40

• 5 Min E1/2MOM of:
BB Squat Clean 1 rep
85-90% 1RM
Ogni 0:30 x 10 sets
Le percentuali sono riferite al 1RM di Squat Clean precedente.

80 minutes basic endurance CrossFit, running o'clock

35 minutes amrap
75/62 cal row
18 strict HSPU
18 power snatch 60/45kg

EMOM 10

1 x back squat (start at 60%, go heavy)

35 mnutes amrap
50/35 cal bike
18 c2b
18 power clean 80/60kg

Warm up (0:00-8:00)
3rds
agility ladder
frog jumps
heels to rear
traveling jax

Mobility(8:00-12:00)
1:00 min butterfly stretch
:30 sec chest stretch per

Fittrain Intervals(20)
:10 sec on/off for 1:00 min per station x4
incline push ups
step ups
box dips
pop ups
bird dog

Opt(12)
tabata airdyne
5x50m farmers carry heavy
3x5 pvc overhead squat practice

Finisher
40 arm circles
80 flutters-2ct
1:00 min couch stretch

AMRAP 15:
45 AbMat Sit-ups
30 Dumbbell Hang snatch 22,5/15
15 Dumbbell Goblet Squats

strenght(15min)
5*5 push press (nousevat painot)

Wod 30min emom
3*{push up 10
Farmer carry 2 kb/db (musta alue) 4 16-
20kg/24-32kg
ring row *15
-------------1min rest--------------------
3{ pull up 5-10
Kb swing * 6-10 yhdellä kädellä, kädenvaihto
Lapaveto * 10-14
-------------1min rest--------------------
3{ shoulder press *10 20kg/30-40kg
Mountain climber *10-15
Burbee *8-12

Joka alkava 1,5 min x 10

Tempaus + valakyykky