7:00 Basic Endurance CrossFit
8:00 Deadlift + Metcon
9:00 "Andi"
15:00 "Andi"
16:00 Basic Endurance CrossFit
17:00 Deadlift + Metcon
18:00 Mobility
19:00 Technique Kipping Pull Ups
20:00 Basic Endurance CrossFit

600m run
50 Thrusters (65/55)
600m run
50 Sumo Deadlift High Pull
600m run
50 thrusters
600m run

SLDL w/ Kettlebell or Dumbbells
4 x 10
Rest 1:30 Between Sets.

3 rounds for quality
8+8 Half kneeling DB press
8+8 Gorilla row
30-60sec plank
8+8 1-ARM bench press

Rest 90-120sec between rounds

Eccentric back squat
5x3r @ 105-110%
6s. descending to the bottom of the squat
2min Recovery

In this variationhas only a descend phase.
Descend about 6 seconds to the bottom of the squat.
Then your spotters help you to squat back up.

Rest day - what did you do?

Facepulls 5x15-25

Penkki 6x3 (noin 80% max3:sta)

2lankun penkki max1

For 16 minutes

Erg for 4-5 minutes @80% - 85%

Then for the rest of the 16 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 8 Ring rows (Slow and controlled)

For the hang and the ringrows keep active shoulders: make sure you push the shoulder blades together throughout the entire movement and doesn't round your shoulders

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed

3 x 8 + 8