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.

12x 1 min ON / 1 min OFF:

1. 5 box over burpees + AMRAP DU
2. Row for cals

Vauhdin tulisi koventua loppua kohti.

Tulos on yhteenlasketut DUt ja kalorit.

10 AMRAP:

9 power cleans 60/40
6 bar over burpee
3 bar MU/C2B/Pull-ups

Back squat with 3s down, 1s stop, explosive up,1s stop tempo:

5 - 5 - 5 - 5 - 5

60-70% of BS max.