Max effort Banded floor press with narrow grip
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Juoksuintervallit
5 x 1000m / 2:00 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

+15 min aerobisella sykealueella hölkkää alkuun sekä loppuun: yhteensä 30min.

3 rds:
Run 400m
10 Squat clean (70/45kg)
10 Shoulder to overhead (70/45kg)

Time cap: 12min.

WU
tabata
air squat
KB/DB push press
+
2rds
8x thruster
8x up right row

A,
Complete as many rounds as possible in 15 mins of:
3x 3 Burpee Pull-ups + 9 Air Squats
18/15 Bike Calories

Goal: 6+ rounds

B,
5 rounds for quality of:
Sled Push, pick load, 15m
10 Hip Thrusts, pick load
Rest 1:30

Loading on sled and bar for hip thrusts should be challenging for unbroken.

Easy Pace and Heavy Weights

12 - 8 Front Squat ( AHAP )
5 High Box Jumps
4:00-5:00 Cardio

Glute March: 5:00 x max reps. Rest as needed.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

60 min

Taito-osio
Vaihtuvat drillit

Voimaosio
A1. Leuanveto 8/3/3/8 (RPE8)
A1b. Avustettu Nordic Curl x 3

B1. FG-soutu 4x8 (RPE 7)
B1b. Takareisivaihdot x 5 o/v

C1. Yläpito isometrinen (fg/ilman) x 10s
C2. Kylkikeinunta x 10 o/v
C3. Rengaskippi x 8
C4. Joustohyppy x 22
C5. Hauiskääntö pallolla max
Amrap 14 min

Build to Moderate Complex:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch

1/12 crossfit sykli
Ma: Clean & Weightlifting Condition (optional Bike erg condition)
Ti: Intervals
Ke: Rest or Active Recovery
To: Gymnastics + Accessory
Pe: Back Squat + Accessory (optional gymnastics condition)
La: Metcon
Su: Rest