For time:

Row 500/450m
....
Directly into:
12-9-6
Pull Ups
Thrusters 42,5/30kg

TC 6 min.

3RFT:

30 Wallball Shots 9/6kg (20/14p)
30 American Swings 24/16kg

Rest 2 min btw. rnds.

TC 16

Omatoimi:

Kovaa!
Realismi Wallball sarjojen kanssa. Heitä mielummin kevyemmällä pallolla, jotta päästään pitkiin sarjoihin.

keskivartalo 10min

10 kyynärlankusta lankkuun
30+30s sivulankku kierrolla

7:00 "Air Force"
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Front Squat 1RM
17:00 Basic Endurance CrossFit
18:00 Voimistelu, Kippileuat
19:00 "Air Force"
20:00 Mobility

Back squats
3x60%
3x70%
2x8x75%
8+ 75%

30s. On, 30s. Off for 15min
- Press behind neck
- Good morning
- Overhead reverse lunges

For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing or reaching the time cap for 21.3.
♀ 65 lb.
♂ 95 lb.
Time cap: 15 min.

5 sets every 1,5 min
2 hang power snatches + 2 snatch balances
use about 30-50% of 1rm snatches

rest 3-5 minutes and then

Every 1,5 min for 10 times
3 reps of squat snatches @55-75%

4 RDS. Rest 1:00 btw. section A & B

a) single arm plank :30 + :30 (L&R)

b) single leg plank :30 + :30 (L&R)

1RM Weighted Pull or Chin up in 15 minutes
you can start doing first two sets 2-3 reps and then few singles.
Use whatever grip is better for you