• 1-1-1-2-2-2-2 of:
BB Back Squats
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps

4x
4-7 rMu
Rest 02:00 btw sets.

3x3 Squat Clean (No tNg, keep bar)
2-2-2 power clean (drop and go)

18min amrap:
100 wall ball
75 cal row
50 c2b
25 power clean (100kg)

Accessories 3

Ellin Accessories 1

Emom 12:
5 narrow grip bench press
6 pistol squat

• 2 Interval of:
Run 25:00 @ 85-90% MHR
5:00 rest between interval

5 Rounds for Time of:
10 Pull-ups
20 Knees to elbow
30 Kettlebell Swing 20/16 kg

130 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 25 min
5 x 2 reps

2.Weightlifting
A. Clean from blocks (knee) + Jerk – (9 to 12) x (2+1) x 65-80%.

B. Power snatch – 2 sets TnG, then 2 sets DnG x (3 to 5 reps/set) @ 70-75%, rest 2-3m between sets.
25 30 35 35 kg

3.SPP
A. Wall ball – How many sets of 30 UB wall balls @ 9/6kg (20/14lbs) can you do in a 6-minute window?
Result: 3 sets

4.SPP (Conditioning)
A. CrossFit Games Open 15.1
9-minute AMRAP
15 Toes to bar
10 Deadlift @ 52.5/35kg (115/75lbs)
5 Power snatch @ 52.5/35kg (115/75lbs)
Result: 3 rounds
174/183

5.Cool down
5 min AB + TF

20min AMRAP:
- 5 Skin the cat
- 5 Bar MU
- 5 Ring Rows
- 5 Push Up
- 5 Pull Up

Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

3.50 miles
950(+/-) Elevation Gain/Loss

Maastaveto 3 x 12

Odd: 3 wallclimb
Even: 6 SDHP