Start with stretching then a half mile run.
30:w /30:h /30:r
5 rounds (stay at station for all 5 rounds before moving to next, 1 minute rest in between)

Alternating Kettlebell Bent Over Rows/ Hold top of double row (18)
Goblet squat/wall sit (26)
Push press/Overhead lockout (45)
Roll out/plank hold

2 sets of AMRAP 7'
25 double unders
15 squat jump
10 push press @20/15
rest 2' between each round

Lämmittely
Mobility

-Suunnitellaan yhdessä päivän treeni suosikkiliikkeistä

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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So I'm not usually powerful at running, but its gotten so much easier in the few months I've been at CrossFit. I wanted to hit at least 50 pull-ups and I got 57! While its not an overly high number, thats fine by me considering about 2 months ago I was still on a band.

I did 6 full rounds + 200 m when time was called.

3 rounds for time:
400 m run
21 kb swings, 1 pood
12 pull ups

1. Power clean+clean+jerk: work up to 70%x1+1+1, 75%x1+1+1, 80%x1+1+1

2. rack jerks behind neck: work up to a heavy single in 5 reps (110, x115, 115, x120, x130kg)

30 min on the minute:

1st minute: 3 power cleans @ 70kg
2nd minute: 6 dumbbell thrusters @ 35#
3rd minute: 9 burpees
...

21-15-9 rep round of

Thruster, 95#
Pull-ups

5 x 3 snatch

then…

10 KB swings (1.5/1.0)
10 KB snatches (alternating arms)
8 KB overhead squats (one arm)

4 rounds

Front Squat 1 RM