1) Push Press + Push Jerk + Split Jerk:
6 x 1 + 1 + 1 @ approx 80% of Push Press, every 90s.

2a) Rollback Triceps Extensions: 3-4 x 12-15. No rest.
2b) Inverted Rows - supinated grip: 3-4 x 12-15. Rest 60s.

Emom 5
3 squat cleans @65-70%
rest 1 min
Emom 5
2 squat cleans @75-80%
rest 1 min
Every 30s for 10 times
1 squat cleans @85-90%
rest 1 min
Emom 5
2 squat cleans @75-80%
rest 1 min
Emom 5
3 squat cleans @65-70%

Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00
- Goal: Beat last weeks weight if you're feeling good.

5 RFT :

20 Hand release push UPS
40 Sit Ups
60 Air Squat

Rest 2 minutes between Rounds.

Bent Over KB Row
3x10 (10 reps per arm)

WEIGHTLIFTING (3/3)

Power Clean + Hang Squat Clean + Front Squat. TnG reps.

Every 90-120sec x12

1-3@ RPE 3+
4-6@ RPE 3+ to 4
7-9@ RPE 4 to 4+
10-12@ RPE 4+ to 5

Add 2,5-5% compared to last week. Be fast with your transition and pull yourself under the bar.

Back Squat 6x4 @80%

Pause front squat 6x3 (3sec pause att bottom)

New set every second minute. Don`t go to failure, keep them explosive.

50 x Turkish Get Up
Use as heavy kettlebell as possible.
You can divide reps as you want.
Focus on technique.

8:00 Basic Endurance CrossFit
9:00 Mobility, Overhead position
12:00 Accessory
16:00 Basic Endurance CrossFit
17:00 Mobility, Overhead position
18:00 Voimistelu
19:00 Clean + Jerk, Technique