Crossfit

50 wallballs
12 Power Cleans
12 Burpees

35 wallballs
9 Power Cleans
9 Burpees

20 wallballs
6 Power Cleans
6 Burpees

Bent over row 3-6-9-12 reps

Pystypunnerrus seisten 4x2x85%
Pendlay Row 4x5 eli "kulmasoutu lattiasta, stopeilla joka toisto"
Kapea penkki 5x5
Vasara hauiskääntö muutama sarja

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

LUB

Mobility a lot: 45-60 min Mobility

EMOM 8
1 min: 3 OHS 90/60kg
2 min: max reps bar mu in 30 sek

“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 35/25kg
7 Pull ups
7 Burpees

5x5

Hang squat clean 5x3

4 Rounds
AMRAP 5 Minutes:
30 Double-Unders
15 Russian Kettlebell Swings 24/16kg
5 Burpee Box Jumps 24/20″

Rest 5 minutes between rounds.

Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.

Post rounds, reps, and Rx to comments.

Shoulder Press 10x3 77.5%

Try and go heavier than last week.