15 min to work up to a heavy complex of
3 Drop and Go Cleans

(at least 5 heavy 3s)

3 rounds
10 pulse ups
20 abmat sit ups
:20 flutter kicks
rest 1 min

For Time:
1 GTOH 60/40kg
2 Pistols (alternating)
3 HSPU
4 Box jumps 60/50cm
5 Pull-ups
6 Burpees
7 T2B
8 KBS 24/16kg (american)
9 OH walking lunge 20/15kg plate (both legs=1rep)
10 WB 9/6kg
11 Hollow rocks
12 DU

Round 1: 1 Ground to overhead
Round 2: 2 Pistols + 1 Ground to overhead
Round 3: 3 Handstand push-ups + 2 Pistols + 1 GTOH
Round 4: 4 Box jumps + 3 HSPU + 2 Pistols + 1 GTOH
Continue in same pattern until done!!!

alternate;
1. 10 Dips
2. 6/6 hang kb snatch 24/16kg
3. 6-8 strict pull ups

For time :

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg

Omatoimi:

Rohkea soutu, 90% tehoilla.
Thrusterit ja tempaus Unbroken. Kuorma sen mukaan.

Shoulder Press 4x4x85-90%
Rest 2min

Front Squat
Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
*This does NOT need to be a max, but should be based off of feel.

• Option: 5 x 5, adding weight if form permits.

7:30 Mobility
8:30 8.12.2020 Shoulder Press, Push Press & Jerk
9:30 Mobility

12:00 Mobility

16:00 Mobility
17:00 8.12.2020 Shoulder Press, Push Press & Jerk
18:00 Mobility
19:00 8.12.2020 Shoulder Press, Push Press & Jerk
20:00 Basic Endurance CrossFit

Different kind of squat snatch drills.

For time

150 Air squats

*EMOM Burpees 2,4,6,8,10....

(scaling Burpees 1,2,3,4,5.....)

Start at burpees