3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
6 Burpee-Box Jump overs
+ Max Cal. Bike/Ski/Row In the remaning time

3 kierrosta laatuun keskittyen

6+6 jousiampujan soutu
6+6 sivulankku Powell vipunosto

12 RFT With Partner : ( 6 rounds each IGYG )

Bike 500/450m
Run 200m w/ Medball 20/14p

TC 25

21-15-9
Heavy Kettlebell Swing
Push Press
Front Squat
For Time

15-10-5
Front Squat + Shoulder Press
Strict Chin Up
For Time

5 ROUNDS
4 x Strict Pull Up
8 x Kettlebell Push Jerk
12 x Box Jump

Focus on proper technique and try to perform unbroken sets.
Weights should be as heavy as possible, but still manageable.
Minimum rest.

10-9-8-7-6-5-4-3-2-1
1-kp thruster ja sarjojen välissä 20cal laitetta

Aikaraja 18min

EMOM x 10 MINUTES
2 Power Snatch

• Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.
• RPE 7

3 Rounds for Total Reps:
1 Minute Thrusters
1 Minute Power Cleans
1 Minute Box Jump
1 Minute Pull-Ups
1 Minute Ergo Calories
1 Minute Rest

Kilos 45/30kg

Light Option

Emom 18min

1. 5–10 Thrusters
2. 8-12 Power Cleans
3. 8-12 Box Jump Overs / Step overs
4. 5-10 Pull-Ups / Ring Rows
5. 30-40sec Ergo
6. Rest

9:00 Basic Endurance CrossFit
10:00 Kipping Technique & Accessory
11:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Kipping Technique & Accessory
17:00 Mobility