3 RFT :

400m Run
20m Weighted Walking Lunge 2 x 24kg/2x16kg
15 Wallball Shots 20/14p

TC 11

Back Squat 5-5-3-3-2-2

Start @75% and add.

18min alkavalla minuutilla

1. 3-5 yleisliike tangon yli + 3-5 thruster 35/30/25kg
2. soutu

Bench press - legs up:

4 - 4 - 4 - 4 - 4

75-80% BP max.

Alternating BTW Reverse Flyer ( on bench ) & Weighted Sit-Ups ( Kettlebell )

10 Flyers
10 Sit-Ups

5 Rounds x Every 2:00. ( Total 20:00 )

Back Squat

5 x 5 @ 70%+ Go Every 2:30

Bench press + plyo push ups

5 x every 4 min

70% of 3 RM

3+3

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Goal & Intensity:
-Build strength and explosiveness in the upper body.
-This supports performance in pressing and pulling movements.
-Controlled heavy reps followed by fast and powerful bodyweight effort.
-The rest between rounds allows you to sustain power across the workout.
-Tip: In plyo push-ups, speed and control matter more than height or volume.
RPE: 7
Training Area & Benefit:
Upper body strength and power. Combining strength work with explosive drills builds functional capacity for dynamic CrossFit movements like burpees, and muscle-ups.

4 x 2min töitä/2min lepo

5-10 varpaat tankoon
10 amerikkalainen kahvakuulaswingi
10 askelkyykky kkn kanssa
max cal Echo/Assault/Bike Erg

Tee liikkeet sujuvasti ja hyökkää pyörälle

Butterfly practice
1 foot on the box drill
For those who can:
2 toes to bar + 2 BF chest to bar
EMOM 6 min

15min rauhalliseen tahtiin

200m juoksu
10 teräsmies