Conditioning

21-15-9 reps for time of:
Deadlifts
Overhead walking-lunge steps with 2 Kettlebell or Plate
Burpees, jumping over the barbell

WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

5x3
@81%
Rest 2-3min.

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar

11 T2B
25 KB Swing 24 kg
15 OHS 40 kg
20 cal Assault Bike

My time: 08 min 40 sec

3 rounds
8 cal bike or row
10 seated DB press

Push press
EMOM x 10
5 reps
Weight stays the same

WOD
24:00 EMOM (8 rounds)
Min 1: 15 DB box step ups
Min 2: 30 jump rope
Min 3: 15 DB Push press

Focus #1: Warm Up to 65% - 70% of 1RM Bench

Focus #2: 5 Round Superset of the following
Bench press 3 Reps (increase load ea round)
Max Hgt Box Jump Attempt (Increase hgt ea/round)

2 Minute Rest

Metcon: 11 Minute AMRAP

10 T2B (L3 T2B, L2 Knees/Toes to AHAP, L1 Dragon Fly)

15 Wall Balls 24/20 L3 & L2, 14/10 L1

50 Double Unders (50 = L3, 30 = L2, 100 Singles = L1)

Score = 3RM / Max Hgt / Rounds + Reps

4 Tabatas

1- Ring Dips Strict
2- Row
3- Ktb Swing Russian (Banded)
4- Sit Ups

0:00 - 10:00
AMRAP 10
30 double unders
10 burpee box overs

Benchmark
Vajaa viikko aikaa opetella du:t < 4 rounds
Hyvin rullaa > 5 rounds
Koneisto ja duppelit jees > 6 rounds

10:00-20:00
Find heavy split jerk (from rack)

25:00 - >

15 back squat 50/35 kg
15 shoulder to overhead 50/35 kg
15 back squat 50/35 kg
15 power clean 50/35 kg
15 back squat 50/35 kg
15 deadlift 50/35 kg

benchmark
Alle 3 min > HÄRKÄ
Alle 5 min > ok
6-7 min > ok miinus

*Assarit: *
5 x 10 strict toes to bar
5 x 3 rope climb

Spend 20min playing around, trying different variations from: http://games.crossfit.com/video/towel-pull-ups