6 x 5
*perform a set every 90sec
*keep 2 reps in the tank

Boxi
Keinukyykky
Korealainen
K2e
+opales
++burpee

"Fight Gone Bad" with 5 rounds

30min EMOM (5rounds):

1) Wallball
2) Sumo deadlift high-pull (35/25kg),
3) Box Jump 60/50cm,
4) Push-press (35/25kg),
5) Row (Calories)
6) rest

Score: all reps + cal together

Target: 500+ reps

Overall RPE 5, maximum effort.

1) 10 Alt. Pistol

2) 30 DU

Three sets of eight

weighted pull up 6 x 4

6 x alkavalla 2 minuutilla
1 rinnalleveto + työntö

3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
Score is total reps

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Goal & Intensity:
– Full-body, high-intensity conditioning workout.
– Keep the pace steady enough to sustain across all three rounds.
– Aim for 15–25 reps per movement.
– Stay consistent and maintain full range of motion even when tired.
– Set a rep goal for each movement and try to hit it every round.
RPE: 8–9
– Hard effort, but under control — the final round should feel like a true push.

Training focus:
A classic CrossFit benchmark that builds endurance, stamina, and muscular control under fatigue. Teaches pacing and efficiency across multiple full-body movements.

5 rounds for time:
12 deadlift 70kg
9 hang power clean 70kg
6 push jerk 70kg

12 x ~55%
10 x ~57,5%
8 x ~60%

Rest 2min