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

WORKOUT (PERFORMANCE)
4 sets x 3:00 work, 1:00 rest
400m Run / 1.5 x Stairs
Max Power Cleans w/ Time Remaining...
Set 1 @ 60/42.5
Set 2 @ 70/47.5
Set 3 @ 85/60
Set 4 @ 90/65

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WORKOUT (Fitness)
4 sets x 3:00 work, 1:00 rest
350m Run / 1 x Stairs
Max Power Cleans w/ Time Remaining...
Set 1 @ 42.5/30
Set 2 @ 52.5/35
Set 3 @ 60/42.5
Set 4 @ 70/47.5

• RPE 8
• Daily Video: https://vimeo.com/794423578
• Score is total cleans

3 Rounds:
10 Strict Handstand Push-ups
10 Dumbbell Hang Power Cleans
50 Double Unders

[After 3 Rounds, Rest 1 Minute]

3 Rounds:
10 Kipping Handstand Push-ups
10 Dumbbell Shoulder to Overhead
50 Double Unders

Dumbbells: (50's/35's)
KILOS: 22.5's/15's

4 sets x 3:00 work, 1:00 rest
500/400 m row, ski, 1000/800m bike
Max Power Cleans with Time Remaining...
Set 1 @ 60/43
Set 2 @ 70/47
Set 3 @ 85/60
Set 4 @ 90/65
Choose weight smart so you can perform 4+ reps in the heavier sets as well

8x
3min ON/2min OFF

A) Max Calories
B) Max Rounds of Cindy
C) Max Calories
D) Max Rounds of 3 Burpees – 6 Situps – 9 KB Swings 24/16kg