5 x 6
Tempo Push-up /w rings
(3sec alas)

4x 15-30sec
Dip hold /w rings tai @box
Vuorotellen: pito alhaalla,
toinen pito yläasennossa

For time :

60 Hand release Burpees to target (15cm)

Omatoimi:

Burpeen ala-asennossa kädet irtoavat lattiasta. Yläasennossa sormet osuvat "targettiin" joka on n.15cm sormenpäiden yläpuolella.

6:30 7.2. Snatch + Pääkeisari
7:30 Basic Endurance CrossFit
8:30 7.2. Snatch + Pääkeisari
12:00 7.2. Snatch + Pääkeisari
15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 7.2. Snatch + Pääkeisari
18:00 Mobility
19:00 7.2. Snatch + Pääkeisari

3min General warm up
Then:
12min ajan
200m Erg
8/8 bottom up Kb press
10/10 Windmill Kb/Db
10m Lizzard
10-20s Hollow Hold

1min Wall Ball 9/6kg
1min Sumo Deadlift High Pull 35/25kg
1min Box Jump 50cm
1min Push Press 35/25kg
1min Row (calories)
1min Break

3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

1h walk outside. Use a weight west if possible.
HR 65-75%

2-pos. Clean and jerk (from hang and floor)
6x2+1r @ ~80%
Go every 90s.

Shoulder press 3x8

21 - 15 - 9
kb usa swing
box step up w/kb

3x 1min lankku
1min lepo

AMRAP 9

7 Hang Power Snatch + Overhead Squat 45/30kg
15 American Swing 24/16kg
8 One Leg TTB, alternating