3 rounds with partner for max reps.

Max. Reps Bench Press @ 70% OTD.
Run 400m

Back Squat

2-2-2-2-2 Every Set as Heavy As possibble.

Btw Sets 2 x 3 High Box Jumps

Go Every 4:00

40 Rounds For Time

500m Bike Erg

7:00 Basic Endurance CrossFit
8:00 Power Clean Technique
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Power Clean Technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Power Clean Technique
20:00 Mobility

3 RFT :

15 Deadlift 90/65kg
10+10 Pistol Squats
25 Wallball Shots 20/14p

TC 12

EMOM 16

1 Minute : 6 - 8 Elevated Ring Rows
2 Minute : 8 - 12 Deficit Push-Ups
3 Minute : Bike 15/11 Calories
4 Minute : Rest

EMOM 40 Work 0:40/Rest 0:20

1 minute : Bike Calories
2 minute : Row Calories
3 minute : wall ball Shots 20/14p
4 minute : rest

E2.30M x 5

3 back squat V.1-2 (n.85%)

Tavoite lisätä 2,5-5kg painoa neljän viikon takaiseen treeniin. Raskaat sarjat huomioiden toistoreservi!

Metcon (time)

For time:
30 Goblet squat 24/16kg
200m shuttle run (15m posts)
50/40cal C2 bike

Timecap: 6 minutes

Accessory:

AMRAP in 6 minutes of abmat sit-ups.
5 High box jumps every 2:00.

Metcon (time)

100 Pull-ups for time.

Timecap: 5 minutes

Accessory:

5 Rounds for quality:
15m waiters walk, right hand up
15m waiters walk, left hand up
15 Push-ups

Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

Finish: 100 empty barbell bent over row. Split anyhow.