Weighted chest to bar pull up, 4 RM

Use any grip you like.
Stay strict!

Power Clean + Front Squat

7 x (1+3)

In seven sets find your maximum weight complex.

Eilinen

Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

CORWRK(16)
:35 on :25 off(complete four rounds-core circuit)
high plank
flutter kicks
low plank
russian twist

Finisher
:30 pigeon
1:00 cobra stretch

Practice
Free Handstand (~10min.)
And then...
Handstand walk (~10min.)

Valakyykkytekniikka

/ 3 x 5 valakyykkyä

Bench press 3 RM, then 3x3 @ 90%

Crossfit Endurance

“Rugrats”

On the 4:00 x 5 Rounds:

9 Box Jumps Over

15 Dumbbell Front Squats 2x22,5/15

15/12 Calorie Bike or 22/18 cal Row

Dumbbell bench press & One arm ring row.

12-15 Db Bench Press
10+10 One arm

Use 20 minutes. Rest btw. rounds as needed.

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank