For time:

30-20-10
s.a Db hang squat clean@22,5/15kg
burpee box over

Fitness
20-15-10
s.a Db hang squat clean
burpee box ove

25 Min EMOM
1. 15 Bicep curls 25/15kg
2. 10/15 Ring Push Ups / Push Ups
3. 2 rope climbs
4. 10 db tricep extensions 22.5/15kg
5. 1 min or max effort dead hang on pull up bar

Embrace the pump.

30 kp tempaus
50 askelkyykky kpn kanssa (pään yläpuolella/eturäkissä)
75 tuplanaruhyppy

Aikaraja 8min

Yritä pitää tauot minimissä ja puske pitkiä sarjoja

7:00 Core
8:00 Basic Endurance CrossFit
9:00 "Zeus"

12:00 Core

16:00 Snatch Technique
17:00 "Zeus"
18:00 Mobility
19:00 Snatch Technique
20:00 Basic Endurance CrossFit

2 Rounds :

1:00 Banded Lat Stretch ( each )
1:00 Lizard ( each )
1:00 Banded Triceps Extension
2:00 Lacrosse Upper Back ( each side )

Box Front Squat

Complete 1 Unbroken Set For Reps

• This should be kipping Chest to Bar Pull Ups or Butterfly Chest to Bar Pull Ups
• Use Band if needed 6+ Unbroken
• Beginner make Kipping Pull Ups or Strict Pull-Ups

4 Sets Of 60-70%

Use same modification than Unbroken Set.

Go Every 2:30

4 x alkavalla 90s
2 allemeno + 1 valakyykky

AMRAP 6

20 Kettlebell Swing
20 Kettlebell Squat

KB 24/16kg