Good sets of 5 reps up until max with technique
Then back down from there

130 min

1.Weightlifting

A. No feet Snatch – 9 to 12 x 1 @ 65+%, EMOM

B. Push jerk – 4 x (3 to 5) @ 70-75% rest 2-3m between sets.
5*35 5*40 5*45 kg

2.SPP (Conditioning)

A. CrossFit Games Open 16.1
20-minute AMRAP
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 Chest to bar pull ups
Result: 6 + 24 reps = 180 reps

3.Skill
Muscle endurance circuit
A. Rotate through 3 to 4 times in a 15-minute window
A1. Max set of strict pull ups in 30 seconds 7 7 7
A2. Max set of strict push ups in 30 seconds 10 10 9
A3. Max set of air squats in 45 seconds 23 24 24
A4. 1 round of “ab circuit” (video) in a 2-minute window:
V-up – 10 reps
Side plank lifts – 10 reps / side
Side plank twists – 10 reps / side
Hollow rock – 10 reps

Run 4x400m

Rest 1:30 Btw sets.

Run 4x200m

Rest 1:00 Btw sets.

for time:
50 box overs
40 pull ups
30 snatches

Military-Press 5x10

Post if coming

60 min
A. Row for 30 min, NB only
134/148
2.28.9/500 m
6042 m
B. Mobility class for 30 min

Iltapäivällä lihashuolto JH 60 min

10km with 20kg backpack.
The weight is dryweight (not including water)

Run 30 laps Cypress court, team of 3 for time

1 mile
100 Pull-ups
200 Push-ups
300 Squats
1 mile

(used bands for pull-ups)