With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

For time: (TimeCap 10)

15 push press
8 toes to bar / kipping leg raise
15 DU's / 30 single unders

10 push press
8 toes to bar / leg raise
15 DU's / 30 single unders

5 push press
10 toes to bar / leg raise
15 DU's / 30 single unders

Practice kipping for 10-15min.

9:00 Basic Endurance CrossFit
10:00 Clean & Jerk Technique ( Heavy lifts)
11:00 Bar Muscle Up, Technique
15:00 Clean & Jerk Technique ( Heavy Lifts)
16:00 Bar Muscle Up, Technique
17:00 Basic Endurance CrossFit

Front Squat for load:
#1: 1 rep

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

RCVR(30)
walk, run, jog, row, bicycles

Finisher
1:00 plank
1:00 IT stretch

AMRAP 8

20 GTOH 40/30kg
10 Front Squat 40/30kg

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(24)
WRK 6:00 REST 1:00 x3
12 sumo deadlift + high pull
ten meter broad jump
12 hand release push ups
ten meter run
24 toe taps
12 tricep dips or tricep kickbacks

Finisher
50 double crunch
1:00 IT stretch

Kuntopiiri 48-84 x 1min

40sek työ / 20lepo

KB deadlift
Ring row
Box step up
Push up
Plank
REST