On time 10-8-6-4-2:
Body Row
Push up
KB swing
Burpee

Lavoro all'interno di finestre da 2' On e 1'off
For time
30 cal bike erg 30 power clean
30 cal bike erg 30 front squat
30 cal bike erg 30 squat clean

Three sets of sixteen calf presses.

Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

Every 10 min x 4 sets
20 box step overs 24/20”
10+10 single DB push presses 35/25 lb
30 sit ups
40 cal row or ski

8 min time cap.

A,
Push Press 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Strict Pull-ups 5x8

Rest as needed between sets.

Add weight if this is easy.

RPE 8/10 where sets should be near but not to failure. Either add weight or choose a band for assistance to accomplish this

C,
Every 1 min for 15 mins, alternating between:
max rep Row Calories
10 Back Squats, 60% 1RM
10 Strict Handstand Push-ups

Strict Handstand Push-ups- make these a deficit if needed to challenge yourself

Complete in teams of 3.

One person starts on each minute. Rotate through till each person has completed 5 full rounds.

6:30 Basic Endurance CrossFit
7:30 "Bear Complex"
15:00 "Bear Complex"
16:00 Kipping Pull up, technique
17:00 Bar Muscle up, technique
18:00 "Bear Complex"
19:00 Basic Endurance CrossFit

Power

A,
For distance:
Weight Vest Run: 1x 10 mins @9/6kg

Directly into part 2...

For time:
Run, X m

Take the vest off and run out and back to your previous turn around point for time.

B,
3 rounds for quality of:
Sled Drag, pick load, 15m
10 Single Stiff Legged Deadlifts, pick load
Sled Drag, pick load, 15m
10 Barbell Hip Thrusts, pick load
Sled Drag, pick load, 15m
10 Glute Bridge Walkouts

Sled Drag- heavy
Glute Bridge Walkouts- on rings