400/500-m row
30 AbMat sit-ups
10 front squats (55/82,5 kg)

Scaled WOD
3 rounds for time of:
400/500-m row or ski/1000m C2Bike
20 AbMat sit-ups
10 front squats

10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets

4 sets of
8 Double DB/KB Seated Press
8-12/side Single Arm DB/KB Row

Hollow Rocks x 20
Superman rocks x 20
Plank tekniikka

1 x max time plank

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

12:00 Deadlifts + Metcon ( 12.10.2025 )

14:30 Pikkasen enemmän
16:00 Kipping Pull-Up, technique
17:00 Mobility + Core Workout
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

For time :

30 Clean & Jerks 60/42,5kg

TC 5

30 Man Makers for time @Two 35-45lb. Dumbells

5 Rounds for time:
20 GHD Sit-ups
15 Calories row
10 Deadlifts 80/50kg
5 Power cleans 80/50kg

Timecap: 18 minutes.

Metcon (reps)

AMRAP in 8 minutes of:

50/40 Calories bike
ME 1-arm farmer’s walk (15m posts)

Rest 2 minutes

AMRAP in 8 minutes of:
50/40 Calories row
ME 1-arm weighted box step-ups 24/20”

Rest 2 minutes

AMRAP in 8 minutes of:
50/40 Wallball shots 20/14lb
ME 1-arm deadlifts

M: 28-36kg N: 20-28kg DB or KB

Accessory:

Spend 20-30 minutes stretching

Strength (load)

Deadlift 5 sets of 1. Every 3:00.