Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups

4 kierrosta parin kanssa

200 m row vuorotellen

restday

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

Warm Up

Foam Rolling about 10 minutes, get body ready for work!
Warm up with Air bike
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

then 3 sets of
4 burpee box step overs
8+8 suitcase deadlifts, increase weight
then 1 set
2 burpee box get overs @120cm
2 sandbag over shoulder

EMOM10': 5-8 Kipping pull up

Optional Accessory
STRENGTH

3x10-20 Landmine Twist video

RPE 3+ to 4

Lisäpainoleuanveto

3 x 5

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30