Amrap 11
20/16 cal Ski/row
15 Russian KB swings heavy
1 rope climb
rest 30 sec
-goal 3+ rds

Sumo Deadlift

5-5-5-5-5

(50-60% deadlift)

5 x 3 reps V1
-every 2 minutes
-sama paino joka sarjaan

Push Press

5 - 3 - 1 - 5 - 3 - 1 - 5 - 3 - 1

Add more weight every set.

SO 2:30

Metcon (quality)

20 min for quality of:
10m HS walk
2 Rope climbs
10m HS walk
20 Sit-ups

Accessory:

Strict pull-ups 4-5 sets with 1-2 reps left in the tank. Scale to ”Aussie pull-ups” if you can’t do regular pull-ups
Ring dips 4-5 sets with 1-2 reps left in the tank. Scale to ring push-ups/regular push-ups if you can’t do ring dips.

WEIGHTLIFTING

Snatch Pull 3x5@ RPE 4+

Rest as needed between and use straps if needed.

1 min / 1 min off
rowing
ski erg or burpees
bike erg / assault bike
rope turns
200m light run

total 3 rounds = 30 minutes

“Feels like Karen...”

30 Front Squat 60/40kg
30 Thruster 50/35kg
30 Thruster 40/30kg
60 Wallball

This is for time. Every time you break a set, do 5 TTB. Bar from the ground. Scale if needed.

Goal <14min

RPE 4-5

6:30 "Nate"
7:30 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Voimistelu
17:00 Basic Endurance CrossFit
18:00 Clean & Jerk, Technique
19:00 Basic Endurance CrossFit

For time:
21-15-9

DB hang c&j
box over jump

Target under 5min