Ohs
- find a heavy set of three

9 x alkavalla 90s

1. 5-10 käsilläseisontapunnerrus
2. 12-20 cal soutu
3. 5-10 paholaisen punnerrus 2xkp

10min

5-10 (15 quarter) varpaat tankoon
20 kp tempaus (32,5/22,5kg)

6x1 push press 85%+
Go every 2,5min

Basic Endurance CrossFit 50 minutes of :

50/40 Calories Any Machine
3 Weighted Chin-Ups
1:00 Plank Hold
50/40 Calories Any Machine
5 Strict HSPU
1:00 Sorensen Hold

Hang Squat Snatch + Snatch Drop

7 x ( 1 + 1 ) Building

Go Every 2:00

Work up to heavy 3RM Deadlift
+
2x5 @85-90% of 3RM

Work up to heavy 5rep push press in 10min (1-2 attempts)
Then,
2x8-10 reps @80-90% H5

AMRAP 12

Row Calories

One Start Rowing and Other Hangin Pull-Up bar. Change every time when drop off Pull-Up Bar

4 Rounds

In pairs
1 Round fat bar "DT" (20´s/15´s)
while the other is in dead hang

TC 9min