"Air Force"

20 Thrusters 42,5/30kg
20 Sumo Deadlift High-Pulls 42,5/30kg
20 Push Jerks 42,5/30kg
20 Overhead Squats 42,5/30kg
20 Front Squats 42,5/30kg

4 Burpees at the top of each minute (start at burpees)

TC 20 min.

5x 1min On 3min off

Kone

Tulos: Kierros, josta saat vähiten kaloreita

4-5 rounds

80 m sled push

• Rest as needed between efforts
• Go fast!

6 AMRAP:

1 power clean 80/60 + 2 T2B
2+4
3+6… etc.

Rest 2 min.

6 AMRAP:

1 OHS from the floor 60/40 + 2 T2B
2+4
3+6 etc.

RX+: 100/70 and 70/50

Laske toistot yhteen.

3-3-2-2-1-1-1

Päivän parhaat kilot
V1-V0

12min AMRAP: Metrit

Kirkkonummen urheilukentällä:
Vanha rantatie 8

3-4 rounds for quality:

10 GHD Back Extension
20 m Heavy Sled Pull
40 m Sandbag Carry/ KB Front Rack Carry

EMOM 16:
1. 4 strict hspu into max kipping hspu*
2. 12+12 KB side bend
3. 45s KB plank drag through
4. REST

*shspu skaalaus: max 2x abmat -> negative hspu -> box pike hspu
*kipping hspu skaalaus: max 2x abmat -> box pike hspu

7:00 Basic Endurance CrossFit
8:00 Basic Endurance CrossFit
9:00 Snatch Technique + Ladder

15:00 Basic Endurance CrossFit
16:00 Bar Muscle Up, Technique
17:00 Snatch Technique + Ladder
18:00 Snatch Technique + Ladder
19:00 Bar Muscle Up, Technique
20:00 Basic Endurance CrossFit

Heavy Set of 3