16 min AMRAP. Jakakaa toistot niin kuin haluatte. Kun kaveri tekee niin toinen on staattisessa pidossa. Burpeissa työskentelee kummatkin samaan aikaan synkrona.

16 min amrap, you go i go
40 squat w/wall ball - hollow hold
12 syncro burpee
40 box step up w/ wall ball- lankku
12 syncro burpee
40 plate ground to overhead - hang from the bar
12 syncro burpee

RX: wall ball 9/6 kg and plate 20/15 kg

EMOM x8
1) 7 KB Deadlift + 7 Goblet Squat + 7 KBS
2) 5 Russian Push-Up/Push-Up + 5 Box Jump @75/60cm

Squat Flow video + Thoracic Flow video

For time
10 Power Cleans 70/50kg
25 Lateral Jump Over bar
50 Air Squats
10 Front Squats
25 Lateral Jump Over bar
50 Air Squats
10 Push Jerks
25 Lateral Jump Over bar
50 Air Squats

Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00

• Goal: build to 85% of 1RM (without a band)
• Don't sacrifice form for weight today at all

3 x 3 position snatch, you choose the weight

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes Amrap snatch 70/45kg
Second 10 minutes Amrap clean&jerk 70/45kg

Deadlift
3-2-2-1-1

For time:
21 x Push Press @60/42.5kg
100 x Double Unders
2 Rope Climb
15 x Push Press @60/42.5kg
75 x Double Unders
2 Rope Climb
9 x Push Press @60/42.5kg
50 x Double Unders
2 Rope Climb
100-75-50

• 12:00 Cap
• Goal: Slower/consistent effort. Avoid excessive local muscle fatigue.
• Push Press should be moderate - sets of 7-10 reps

7:00 Basic Endurance CrossFit
8:00 Shoulder Mobility
9:00 Voimistelu

16:00 Basic Endurance CrossFit
17:00 Voimistelu
18:00 "Unknown"
19:00 Shoulder Mobility
20:00 Basic Endurance CrossFit

...Deload Start!

Shoulder press 3 x 8 (65/70/75 %)
Sarjapalautus 2-3 min