Weights:

Back: 3 Exercises - Work Up to One then 1-3-6-9-12-15 Strip Set on Each
Deadlift: Same Rep Scheme

Crossfit:

Tabata Pull and Chin Ups - 1 Round

20 Step Ups
15 Wall Ball Shots
10 Ring Rows
200 M. Run
10 Ring Rows
15 Wall Ball Shots
20 Step Ups

Power Snatch + Squat Snatch daily max

Power Snatch + Squat Snatch x 1+1+1 x 3 sets@90% of A

Front Squat x 5 reps x 6 sets@80%

Metcon (Time)
For time:
5-4-3-2-1 Burpee Ring MU's
50-40-30-20-10 Double Unders

5mins rest

Metcon (Time)
5 rounds for time:
5 Push Jerk@70/45kg
10 Box Jump@60/50cm (try to work with TNG box jumps)

Run 400m
Farmer carry for 60secs

Repeat until you have completed 1200m of Farmer carry!

EMOM5
-power clean + hang power clean
*easy weight

3x70%, 3x80%, 3+x90%

1: 10 american swing
2: 8 alternating pistol squats
3: 8 kipping pull-ups

6min

• 1Rm snatch

Amrap 8min

• 30du
• 15c2b
• 30du
• 15t2b

6min

• 1Rm snatch

Pegboard practice

(1000 m row,9 burpee,250 ski row-750 m row,15 burpee,350 ski row- 500 m row,21 burped,450 ski row.)for time

3 x Laatua

5-7 leuanveto renkailla tai rengassoutu
5 rengasdippiä
max pito renkailla
5 x dragon flag