5x8 65-70%

Elevate the bench with 3 20kg plates

EMOM x8

1) 8 Double Db/kb romanian deadlift
2) 30-50 plank hold

Every 2min for 20min:

• 1 Bench Press @ 90% of 2RM

5 Rounds x Every 3:00

3 x ( Power Clean + Push Jerk ), building workout weight
5 Strict Pull-Ups, building

4x5 Back Squat @80-85%

EMOM12
1. 30sec max reps hspu
2. 10 plyometric jump over obstacle
3. 50% of max hspu
4. 10 plyometric jump

18min alkavalla minuutilla

1. 5-8 pallo rinnalleveto
2. 10-15 maljakyykky, raskas paino
3. 8+8 kp pystypunnerrus

Deadlift 3x2x90%

For time:

2 km row

Time cap 10 min.

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 Accessory

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Accessory
19:00 Clean&Jerk, Technique