3 OHS
*- build up heavy weight

1) 3 Raakariveä 50-60%
2) 30sek Amrap Tuplia tai sinkkuja

Max effort banded floor press with wide grip
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

1. 10 snatch 50/35kg
2. 10-15 c2b or pull ups.

Barbell cycling and pull ups. This will get tough. Goal is to find the right scaling to go unbroken and move well.

2x
6min ON/2min OFF

AMRAP of
2 Bar Muscle-Ups
4 KB/DB Thrusters 2x20-24/12-16kg
8 Toes-to-bar
12 Pistols

4 Rounds For Time:
500 Meter Row / 400m Run
9 Deadlifts 120/80kg
18 Kipping Handstand Push-Ups

1st. Tabata
20s. On, 10s. Off for 4min
Push-ups

2nd. Tabata
20s. On, 10s. Off for 4min
Tuck-ups

3rd. Tabata
20s. On, 10s. Off for 4min
Squats

AMRAP 8 (REPS)

50 GTOH /w Plate 20/15kg
40 Thrusters 20/15kg
30 Burpees
20 Pistols
10 Pull Ups

Try to go 120%
5x3

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Zeus"

12:00 Basic Endurance CrossFit

16:00 "Zeus"
17:00 Basic Endurance CrossFit
18:00 Bar Muscle Up, technique
19:00 "Zeus"
20:00 Basic Endurance CrossFit