Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

6:30 7.2. Snatch + Pääkeisari
7:30 Basic Endurance CrossFit
8:30 7.2. Snatch + Pääkeisari

12:00 7.2. Snatch + Pääkeisari

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 7.2. Snatch + Pääkeisari
18:00 Mobility
19:00 7.2. Snatch + Pääkeisari

Mobility

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

Mantenere 9' handstand hold
Ogni volta che si perde l'handstand Hold 9 burpees

1.) 2 Front squat
2.) 4 Back squat

@69%/Back squat 1RM

A: E2,5M for 10min
x3 front squat @heavy weight

B: 8min emom
3x speed bs @light weight

C emom 18
Odd: Row @ moderate pace
Even: 5 Burpees Amrap DU

Lepoja

30 min for quality

3 min work/1 min rest. Always continue from where you stopped before rest.

12 x push up
12 x sit up
12 x kb clean and jerk
12 x wall ball
12 cal row

3 rd.
20 Sandbag over shoulder / keeping it at least 10 sec. in your lap, breath.
20 meter Sandbag carry / slow pace, keep your core tied.

Focus on good technic, slow, no time to take, enjoy!
30 kg - 50 kg. as you need.