For time
5 rounds
30 double under
10 ohs 40kg
Directly to
30 ohs
100 du

Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

A.
1) 4x4 BMU (10 pull-up)
2) 4x8 Strict HSPU
3) 3 rds:
10 Shoulder press, 10 Strict chin-up

B.
AMRAP 15
15 Cal ski
4 Wall walks
12 Alt. Renegade row
16 Push-up (dumbbell)

C.
3 Rounds:
21's Bicep curl
10+10 One arm skull crusher
15 Frontal raise (plate)

A) Power snatch + snatch, 5 x 2+1 - moderate (eli 2x raaka tempaus, sitten kerran täysi tempaus)

B) ”Äijätyöntö” hangista, 10 x 2 - moderate (eli hang:sta raakarive ja heti catchista työntö tasajalkaa)

C) Box hypyt, korkealle boxille - yhteensä 10-16 kpl.

1.) Tall snatch 6x3
2.) Dip snatch 6x3
3.) Snatch high pull +power snatch 5x1+1
4.) Snatch grip deadlift 5×3 +1 box jump
5.) Barbell grip hold 3×1+1 10.sec

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Bent over row 3x10 reps

10:00 Basic Endurance CrossFit
11:00 Deadlift + Metcon
12:00 Mobility
...are you ready for unknown ?

Bench press 10-10-8-8 reps

Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.