Max effort axle deadlift
(5-4-3-2-1)-1-1-1
2min rest
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

12 Wall balls
9 T2B
3 Ring MU.

Open Workout 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (9kg to 10' target)
90 Double-unders
30 Ring Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6kg to 9' target)
90 Double-unders
30 Ring Muscle-ups

Ei skaalata!

n.60-80% max

EMOM 6 - Power Clean + 3 Jerks
EMOM 6 - Power Clean + 2 Jerks
EMOM 3 - Power Clean + 1 Jerks

20 min AMRAP

1 power clean
1 push press
1 front rack lunge per leg
1 bar over burpee

increase 1 rep for each round

weigh used 60 / 40 kg.

1RM Power Snatch, find your max for the day.

PK intervalli

3 x
5 min row
5 min AMRAP of 12 rower over jumps + 9 abmat situps + 7 rower inchworms
5 min row
2 min rest

Try to keep your heart rate below 70 %. During the rover over jumps, it can raise a little.

9:00 Basic Endurance CrossFIt
10:00 Mobility
11:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Snatch, Technique
17:00 Mobility

...rest & deload cycle start!

3 rounds
1:00 cardio
30 single unders
5 inch worm with push up
10 scap pull ups
5 kipping knee raises
:30 HS HOLD