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

3 Rounds for time
5 Bar muscle ups
10 Squat cleans 60/40
20 Box jumps

Front Squat
5x3x90%
Lift Every 3min

Hang power clean technique

1) 15/10 cal row
2) 30sec Double KB Front rack hold
3) 1-10 Gymnastic pull of your choice (Rope Climb/C2B/Pull-up/Ring Row) 4) Rest

30 Min Emom
1. 40 double unders
2. 15/10 cal bike
3. 4/4 kb hang snatch 24/16kg
4. 10 strict t2b
5. 16 Russian twists

Deadlift
4x6 60-70%
(Without belt)

Your choice!
10!

Burpee + KB swing (16/24 kg)
Or
Burpee + wallball (16/20lbs)