7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core

16:00 Snatch 1RM
17:00 Voimistelu
18:00 Open 20.1
19:00 Core
20:00 Basic Endurance CrossFit

For time:
20 One Arm Dumbell Thruster 22,5/15kg
15 Sit Ups
30 One Arm Dumbell Thruster 22,5/15kg
25 Sit Ups
40 One Arm Dumbell Thruster 22,5/15kg
Row 450/400 or Bike Ergo 1000/900m

EMOM 5
2 x Squat Clean (Pocket Level)@40-50%

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or Run
8 Kang squats
2:00 SkiErg or Row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

3 Rounds
A1 Stepping lunge with dumbbell x 8 side
A2 One leg kettlebell deadlift x8 side

Varat: 1-2

EMOM 5
Hang Squat Clean + Jerk@50-70%

Pari pientä kivaa Amrappia tangolla.
Vähän ylä kroppaa ja ala kroppaa.

E4MOM
3 rounds:

1) Run
2) Ski