Warm up A
2 rounds
1:30 cardio
5 inch worm
5 jumping pull ups
10 kip to swings
10 air squats
10 alt leg v-ups
5 deadlifts with barbell
5 thrusters with barbell

Warm up B
10-15 minutes preparing time for SEVEN

200 double unders for time

every time you fail a DU, do 10 hollowrocks!

TC 5 min

Back squat

5x3@75-80%

SO 2:30

Squat snatch, Hip

6x2@55-65%

SO 2:00

Snatch pull from knee to hip

5x4@50/35kg

SO 1:30

4 rds
20m plate pinch grip carry (haastavat painot tähän)
12-14 reps DB bicep curls
10-12 tempo push-ups (3 sekkaa tempo alas, 3 sekkaa pause aktiivisessa pohja-asennossa)
rest 1 min

Box Squat: Build to a heavy set of 5 in 7 sets. Rest 2:00
- Wide Stance
- Parallel Box
- You'll see this next week for a 3RM

6 x 8 push ups max. weight

SO 2:30

OR

6:30 Basic Endurance CrossFit
7:30 "Lynne"
12:00 "Lynne"
16:00 Basic Endurance CrossFit
17:00 Unknown
18:00 Basic Endurance CrossFit
19:00 Mobility

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.
Options: Band Resisted Pull-ups, strict, self-assisted, ring rows

• 4 challenging work sets each exercise