”Full Metal Jacket”

For time:

• 30 Bench Press @ 60-80kg/40-60kg
• 30 Back Squats @ 60-80kg/40-60kg
• 30 Hang Power Cleans @ 60-80kg/40-60kg
• 30 Push Jerks @ 60-80kg/40-60kg
• 30 Deadlifts @ 60-80kg/40-60kg
• Timecap 25min

EMOM15:

1. power snatch 40/30kg
2. row for cal
3. rest

Touch and go is allowed.

3 rounds for quality:
3 weighted chin up
6 db bench press
40+40m kb overhead carry (heavy)
- rest 2min

40 minutes, with partner.

Other, one round of:

20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
50 Sit Ups
10 Box Jumps
30 Medball Squat clean 9/6kg (20/14p)

Other:

Row same time.

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 "Unknown"
17:00 Voimistelu, Handstand & Handstand Walki
18:00 Basic Endurance CrossFit
19:00 Mobility

Shoulder Press
4x2r @ 90%
2min Recovery

Deadlift

6x4

4rounds:

2min On 2/min off
50 DU
10 stoh @50/35kg

• remaining time machine calories

5 x alkavalla 2 minuutilla

2 tempaus, rakenna n. 75-80%

1. 5 kertaa:

3 pause below the knee power snatches + 1 snatch balance, 30-50%

1. 4 kertaa:

2 pause below the knee snatches, 50-75%

Lepää 60-90s.