A) 3x3 Jerk balance

B) Work up to heavy 1 rep split jerk
Then 3x3 split jerk @70% H1

30s on / 15s off for 3 rounds:
a) (feet elevated) paused ring row (2s pause at the top)
b) db OH tricep extension
c) db crush grip bicep curl

Romanian Deadlift w/DB´S

4 x 15

Go Every 2:30

30s on - 15s off x8, alt. between a & b:
a) Jumping split squat / alt. step back lunge
b) Wall squat hold (bodyweight/ w/plates or sandbag)"

Partner WOD

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Pullups

EMOM10:
3 deadlift @ moderate-heavy
-> kaikki kierrokset samalla painolla

1x5 Deadlift

• 5-10kg more than last time

PERFORMANCE
ON A 12:00 RUNNING CLOCK...
Max Cal Row/Bike/Ski
- Every 2:00, including 0:00, complete
Reps of Push Press @42.5/30kg
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6

---

FITNESS
ON A 12:00 RUNNING CLOCK...
Max Cal Row/Bike/Ski
- Every 2:00, including 0:00, complete Reps of Push Press @ light
Push Press Reps:
RND1 = 14
RND 2 = 12
RND 3 = 10
RND 4 = 8
RND 5 = 6
RND 6 = 4

• RPE 8
• Video: https://vimeo.com/868237575?share=copy

7:30 Basic Endurance CrossFit
8:30 Deadlift + Metcon ( 30.9.2025 )
9:30 Handstand walk technique + Accessory

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon ( 30.9.2025 )
17:00 Mobility + Core Workout
18:00 Kipping Pull-Ups technique + Accessory
19:00 Mobility + Core Workout

3x5 Bench Press

• 2,5-5kg more than last time