maksimi

• 5 Round of:
Double Unders 60’’ @ max reps
Assault Bike 60’’ @ max effort
2’ rest each round

3 kierrosta
1 min max reps DU
1 min max reps lunge
1 min max reps burpee

Snatch Grip Deadlift 3x5

Tempo 5010 (5sec down). Use straps if needed. Rest as needed.

RPE 4

3 x 30 reps of ring row + weighted abmat situps + 2 min rest.

Do as many ring rows as you can while maintaining a good form. When you can't go on for more, complete the rest of the reps with weighted abmat situps. You don't need to aim to absolute max reps of ring rows.

Eg, if you can do 16 ring rows, you will do 14 weighted abmat situps to complete the 30 reps set.

You can use as much weight as you like in sit ups, eg. plate.

Extend the arms overhead in the end of each sit up.

In the ring row you should remain strict and maintain the hollow body. As soon as you start to swing with the hip or you can't pull the chest between the rings, move to the sit up! Be honest!

10-11 Mobility
11-12 Basic Endurance CrossFit
12-13 Mobility

12 min AMRAP of Cindy

5 pull ups
10 push ups
15 air squats

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

a) max set of bar muscle ur or ring muscle up
b) 10 min emom, every 2 min 50 % of max

RestDay!