4 x e2:30m:
8-7-7-6 back squat @ RIR 2
8 DDB supine bent over row

4 x e3m:
3 back squat @ RIR 4-5

Front Squat: 1RM

-build up to max in 15 mins

– scaling Option: 5 x 5, adding weight if form permits.

Active Recovery Workout 35 minutes :

10 Deck Squat
10 Curzy Squat
10 Cossak Squat
3-4 min Cardio ( machine / jog )
10 Incline Reverse Flyers
10 + 10 One Arm Lat Pull-Down
10 Scorpion Reach
3-4 min Cardio ( machine / jog )

4 rounds for quality:

• 10/10 DB bicep curls
• 10 French press

3x

• 10/10 Weighted side bends

9:00 Basic Endurance CrossFit
10:00 Accessory
11:00 Mobility, upperbody

15:00 Basic Endurance CrossFit
16:00 Accessory
17:00 Mobility, upperbody

Running o'clock

100 Dumbell Snatch 22,5/15kg
100 Double Unders / 200 Single Unders

Rest 3 minutes.

50 One Arm Hang Squat Clean DB 22,5/15kg
50 Dumbbell Facing Burpees

Rest 3 minutes.

Remaining Time

Calories

Ski/Echo Bike / Bike Ergo / Rowing

Time Cap 27 minutes.

Result is Calories.

5 x every 2 min
1 Power Snatch + 1 Squat Snatch

*Go light and snappy

Käsilläseisontapunnerrus tekniikka (10-15min)

3 rounds for time:
10 hang power clean
10 front squat
10 bar over burpee

@60/40kg