4 kierrosta
4 min per piste 1 min tauko

1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä

kesto 40 min.

Add 5kg every round
Start from Girls 20kg Boys 30kg

OHS
FS
BS

TC: 25min

3rounds
20x Sit up
20x Leg raise
20x Crunch

WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

C.
For time:
Row 2000 Meters
40 Burpees Over the Erg
20 Overhead Walking Lunges (175/115 lbs)

7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core

16:00 Snatch 1RM
17:00 Voimistelu
18:00 Open 20.1
19:00 Core
20:00 Basic Endurance CrossFit

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

21-15-9:
- front squat, 95lbs
- Burpee
- Pull-up

"The Queen”
in 25' Perform:
40 Ring Dips
60 Thrusters 40/30
40 DBall Shouldering 60/40
in time remaining Lateral Burpees Over the bar

Mobility

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground