E4MOM x 3-4 rounds:

1) 5-15 pull up + remaining time bike
2) 5-15 push up + remaining time ski
3) 10-20 wallball + remaining bike
4) 10-20m hs walk + remaining time ski Scalded 3-5 wall walk

Tavoite kerryttää Gymnastics volyymia matalilla tehoilla ja kevyesti kuormitettuna, skaalaa liikkeet ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.

For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu

Warm Up
Jog 100 meters
8 Lunges
8 Inch Worms
8 Revers lunges
8 kettlebell deadlifts
Jog 100 meters

-REPEAT WORKOUT- Work to beat previous time*
CrossFit Benchmark WOD
Helen
3 rounds for time:
run 400m
21 kettlebell swings
12 pull-ups

Accessory Work
10 toes to bell
30secs plank hold
15 toes to bell
45 secs plank hold
21 toes to bell
60 secs plank hold

rest 1 minute
90secs plank hold
lift left arm & right leg 30 secs then alternate for 30secs
last 30secs return to regular plank hold.

Cool Down
Walk as needed to return to normal breathing

PRT

5x5 heavy, 35-45% from bodyweight

Power Clean + Front Squat
7 x (1+3)
In seven sets find your maximum weight complex.
SO 2:30

500m row
then 3 rounds of
10 z press
7 ring row
6 bulgarian split squat e/s

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5 rounds For Quality
12 toes on plate RDL, 2x 25/17.5kg
4 sandbag over shoulder 60/45kg
10m sled push (medium weight)

3rounds:

12 GHD hip extension
6+6 s.a suitcase deadlift

1) Bike (cal) 10-20
2) 5*Push press
3) Ski (cal) 10-20
4) KBS 15

Pace 3/5, not all out.

Deadlift and pushup technique training.

21-15-9 deadlifts (30kg) and pushups.
The exact time not known, but under 6 min.