3 rounds
30 devils press / 2x db
30 burpee
30 burpee box jump over
30 wallball
30 pull up
30 du/60 su

On the minute for 12min
1. 5-4-3-2 thruster @increasing weight
2. 3 tuck front lever lower
3. Rest

Ja ens viikolla wodeille.

CROSSFIT TOTAL ||

1 Rep max:
- Clean
- Overhead squat
- (Bench) press

Clean and Jerk max

Hang clean pull 4x6 reps

Warm up:
15min
10m crap walk
10m inch worm
10 push up
10 scapula pull up
200m run
200m row
200m ski

Warm Up
2 sets
2:00 Rowing or Air bike
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
15 ring row
5 wall squats
5 barbell OHS with 3 sec pause
then start to build for OHS working weights. Hit the sets and after that prep for snatches and toes to bars!

Max Thruster (50% BW) (40kg)

(weighted) Chinup 5 RM, or 5x5 reps, then max reps without weight