4 rounds for quality:

• 1 minute rope climbs
• 1 minute wall climbs
• 1 minute hollow rock
• 1 minute double under
• 1 minute rest

Today's task you can do at home or at the gym. Ankle mobility is one of the most common problems we see with people that have problems squatting. Use 5 minutes each side:

For Time:
30 Box Jumps
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Single Leg Squats
10 Clean and Jerks (225/145)
30 Alternating Single Leg Squats
5 Clean and Jerks (275/175)
30 Alternating Single Leg Squats
5 Clean and Jerks (315/205)

Time Cap: 20 Minutes

Kilos:
1st Bar: 43/29
2nd Bar: 61/38
3rd Bar: 83/52
4th Bar: 102/65
5th Bar: 124/79
6th Bar: 142/93

Deadlift
Wu sets:
15@40%
12@45%
8@50%

Work sets:
4@60%
4@70%
4@75%

Romanialainen maastaveto 8,8,8

Nousevat painot

Deadlift
Wu sets:
15@40%
12@45%
8@50%

Work sets:
6@60%
6@60%
6@65%

10 minutes practicing technique

Power Snatch + Over Head Squat

6 x (2+1)@50-70%

SO 1:30

7:00 Strict Pull Ups + Metcon
8:00 Basic Endurance CrossFit
9:00 "Air Force"

15:00 Basic Endurance CrossFit
16:00 "Air Force"
17:00 Mobility
18:00 Strict Pull Ups + Metcon
19:00 Mobility
20:00 Basic Endurance CrossFit

Superset x 5 rounds!

Floor Press x 5reps; 3s down
Rest 1:00
Strict Chin-Up x 4-6 reps
Rest 1:00

• Press: Build to heavy 5 over 5 sets. Grip your choice.
• Chin-up: Weighted, CTB, regular, partner assisted, negative x :15/round, ring row