For 25min:

400m run
12 power c&j 50/35kg
- rest 1min between rounds

For time
300 double under / single under
150 sit-up
80 DB snatch 22,5/15
50 burpee over DB

Share repetitions as you like, for ex.
10 rounds: 30+15+8+5
5 rounds: 60+30+16+10
1 round: 300+150+80+50

Overhead Squat

4-4-3-3-2-2

Go Every 2:30

Weighted Ring dip

4x3

Week1. 5-10kg in tank
Week2. 2,5-5kg in tank
Week3. 0-5kg in tank

scaled 4 x 4-6+ ring dip / banded if needed

7:00 Snatch Technique
8:00 "Sirkus"
9:00 Basic Endurance CrossFit

15:00 Snatch Technique
16:00 "Sirkus"
17:00 Basic Endurance CrossFit
18:00 Handstand Walk / HSPU Technique
19:00 Mobility
20:00 Basic Endurance CrossFit

RX
EMOM35
1. 14/10 cal ergo
2. 50 DU
3. 16 wall ball @9/6kg
4. 15-20 KB swing @32/24kg
5. Rest

Scaled
EMOM35
1. 12/9 cal ergo
2. 30-40 DU
3. 12-14 wall ball @9/6kg
4. 15-20 KB swing @24/16kg
5. Rest

RPE 4

7min AMRAP:
1-2-3-4-5...

• raaka rinnalleveto riipusta (N 42,5kg / M 60kg)
• bar-over-burpee

30min, jokaisella alkavalla minuutilla 2 x takakyykky

3 Rounds For Time:

400m Run
12 Bench Press w/ DB´S 22,5/15kg
10 Strict Pull-Ups

TC 12

4x 3-6 strict c2b try to keep hollow pos. / scaled pull up
4x 5-10 strict ring dip controlled negative/ scaled banded if needed

Lisää tarvittaessa 1-2 toistoa. Pyri mahdollisimman laadukkaaseen liikkeeseen ja pyri pitämään hollow asento läpi liikkeen