1 Mile Run

100 Sit Ups

1 Mile Run

100 Leg Raises

Weightlifting:

3 Rounds of:
3 x Weighted Pull Up
6 x Barbell Row
9 x Jumping Pull Up
12 x Inverted Row

Crossfit:

20 x Deadlifts
40 x Knee to Chest
60 x Shrugs
80 x Box Jumps
100 x Air Squats
400 x Single Unders
800 x Run

Overhead Squat 5RM (start @ floor), in twenty minutes.

Overhead Squat
8-5-5-3-1

For time:
- 3 rounds of:
--- 50 Sit-ups.
--- 50 Jumping Jacks.
--- 50 Back extensions.
--- 40 Jumping Jacks.
--- 50 Scissors.
--- 30 Jumping Jacks.
--- 50 Russian twists (5/2'5 kgs bumpers).
--- 20 Jumping Jacks.
--- 50 Circles with medicine ball (6/4 kgs).
--- 10 Jumping Jacks.
--- 1 min L-sit hold.

Clean & jerk for 30 minutes
1 rep per minute

5 x 65% of 1 rep max
5 x 70% of 1 rep max
5 x 75% of 1 rep max
5 x 80% of 1 rep max
10 x increase weight each time

10min EMOM:

5 Burpee Pull-Up + 5 Push-Up

Ohje: Sinulle pitäisi jäädä 20-30sec lepoa jokaiselta minuutilta. Hyppää leuanvetotankoon ja tee perään leuka/C2B. Voit skaalata leuat C2B jos haluat. Skaalaa tarvittaessa määrää itsellesi sopivaksi.

Back squat 1 RM, then sets @ 80%, 70%,60% (choose reps)

Rest day today
Hit that mobility or pick an outdoor activity with your family. Remember recovery and mental time from training are needed for every athlete! If you are dying to do something work some extra core work.
1 round
50 sit ups
50 scissor kicks ea leg
50 flutter kicks ea leg
50 sit ups

Skill: 5 mins working on partner assisted strict RMU

Wod: 30 min amrap
(relay style)
200m medball run
10 medball lunge@9/6
5 wall ball@9/6

Wod aims: Relay style - you go I go, go hard and fast all out effort ! If you can not perform unbroken and fast scale!!!