3x5min, 2min lepo

400m juoksu, jonka jälkeen lopun aikaa
6+6 kahvakuularinnalleveto
10 seinäpallo

AMRAP 8, with partner

8 Box over burpees 24/20"
10 KB Swing 32/24kg

YGIG

Standing Vertical Box Jump

EMOM 6
1) 1 round of Cindy
2) 18/15 Cal Row

rest 3min

EMOM 6
1) 1 round of Nate
2) 18/15 Cal Row

rest 3min

EMOM 6
8-10 Wall Ball
6-8 Burpee

Use vest, plates etc.

7:00 Accessory
8:00 Basic Endurance CrossFit
9:00 Mobility

16:00 Clean&Jerk Technique
17:00 Mobility
18:00 Accessory
19:00 Voimistelu, HSPU & Handstand Walk
20:00 Basic Endurance CrossFit

AMRAP:
1:00 Box Jump 60/50
1:00 SDLHP 50/35
2:00 Box Jump
2:00 SDLHP
3:00 Box Jump
3:00 SDLHP

1) Zercher Box Squat: Build to a heavy 1. Rest 2:00
- Use a below parallel box (or plates)

2) Barbell Step-ups: 3 x 10 ea. Rest 90s.
- perform all reps on each leg before switching sides.

3) Farmer Carry: Max 30m Trips in 7 Minutes.
- Must get 30m unbroken for the rep to count

Every beginning 40s x 15
1 Tng Power clean and push jerk n.60-65%

For time 600 Kettlebell Swing 24/16kg

TC 30