Jumppaa

restday

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

For time with partner
42-30-18
KB thruster
synchro toes to bar
*50 double unders after each set
-into-
100 alternating KB Snatch@24/16kg

rest 3 min.

For time
21-15-9
high box jump + squat on box@70/60 cm
burpee pull up/target burpee
*50 double unders after each set
-into-
50 alternating KB hang clean and jerk@22,5/15 kg

Time cap for part 1: 18 min.
Time cap for part 2: 15 min.

EMOM 15
1. 10 deadlift
2. 8 + 8 bulgarian split squat
3. rest

Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

For Time:
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
30 Knees-to-Elbows
60 Alt. DB Snatch
@22,5/15kg

For 40 min ascend the ladder as far as possible:

10/8, 20/16, 30/24… cal row
10, 15, 20… single arm DB snatch R 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge R 30/20 lb
10, 15, 20… single arm DB snatch L 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge L 30/20 lb

2 min rest after round

Continue adding 10/8 calories and 5 reps/meters every round.

“Cooper”

10 rounds for time:
10 burpees
10 air squats
10 push-ups
10 sit-ups

Time cap: 30 minutes