A. 10-9-8-7-6-5-4-3-2-1
Deadlift@100/70kg
Back Squat@80/55kg
Bench Press@60/40kg
Shoulder Press@40/30kg

B. Max reps C2B
3' rest

C. Max reps Pull-up

warm up 15' skip rope

6 rounds (90'/120' rest)

5 Handstand push-ups
10 pull ups
15 deadlift 75kg

A: Styrka/färdighet
C&J 5x2 @ 80%
Clean DL 5x5@ 100% clean
B:WOD
800m run
30 pull ups/ 10 strict pull ups/ring rows
30 Front squats 80/60kg/ 30 farmer carry lunge steps
30 pull ups/ 10 strict pull ups/ring rows
800m run

Run 400 meters 70kg Deadlift, 21 reps,
50 first round wall ball
,40 second round wall ball
30 third round wall balls
20 fourth round wall ball
10 rep fifth round wall balls

3 rounds for time:

400m Run
20 WB 20 lbs/14 lbs
10 Pull-ups

5 rounds
triple angle lunges x3 (so 9 total reps each leg)
15 sit up on the flex extension machine
5 ice skater lunges each leg
20 scissor kicks
5 pull ups (red)
15 squats
15 push ups

could do 10 pull ups next time but I was testing my shoulder...woke up tuesday and it hurt...I think from notes on the board monday

then did 10 red pull up
close hand push ups
20 dips
25# x 15 shoulder press
2 x 5 reps chin up red band
25# plate front shoulder raises

18 Min A.M.R.A.P.

15 Box Jump 24/20
12 P.P. 115/75
9 Combo's

20 sec soutu-10 sec lepo, 8 kierrosta=4 min

Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

3 rounds, no rest:
1min sledge push @20kg
1min battle rope, pikkuaalto
1min ghd
1min sandbag over shoulder @43kg

Then

3 rounds:
5+5 Ghd plate halos + 10 ghd neider press @15kg

Then

50m kb farmers walk @2x20kg
10+10 bulgarian bag halos
100m kb farmers walk @2x24kg
10+10 bulgarian bag halos
150m kb farmers walk @2x32kg
10+10 bulgarian bag halos