Shoulder Press
6x Go every 90sec
3reps @70% of 1RM

Pause back squat 3x5. 3 sec pause in the bottom, bounce, and then quick back up.

EMOM 40
1) Bike Erg
2) Row
3) Kettlebell Swing
4) Rest

Metcon (reps)

6 Rounds, each for max reps.

1min: Calories bike
1min: Burpee box jump over 24/20”
1min: Triple-under
1min rest

Accessory:

EMOM for 12 min:
ODD: 8-10 Windmills, Left
EVEN: 8-10 Windmills, Right

WORKOUT OF THE DAY:

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Metcon (no result, for quality)
30 minutes for quality and minimum rest of:

10/10 Windmills
30 Double unders
10/10 OH Lateral squats
30 Double unders
10 HSPU

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WARM-UP:

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8 minutes of
30-45s rope jumps
5+5 Windmills
10 Lateral squats
15-30s HS hold/Plank hold

Then
1-2 min Wall stretch
1-2 min Sumo squat stretch

Taukojumppa 1130
Ohjattu lämmittely 1800
https://zoom.us/j/7594162178
ZOOM salasana 530247

RX:
21-15-9
Front squat @40/30kg
Bar over burpee (lateral)

Scaled:
21-15-9
Front squat @35/25kg
15-12-9

Bar over burpee (lateral)

TC 7min

RPE 4-4.5

EMOM x 35

1) bike
2) 1-3 rope climb
3) ski
4) 8-12 Db stoh
5) rest

5 rounds for total time of:
25 x American Swing @ 24/16kg
15 x Burpee
Rest 1:1 between rounds (e.g. If round 1 takes 75 seconds, then rest 75 seconds. If round 2 takes 80 seconds, rest 80 seconds or so on).

Record your total time (not including the rest after round 5) and any scaling.

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Whitten"

12:00 Core

16:00 Snatch Technique
17:00 Handstand Walk Technique
18:00 "Whitten"
19:00 Basic Endurance CrossFit

AMRAP8:
kb front rack carry for distance
- every time you drop the kb`s do 8 burpees