How did it go?

Metcon (reps)

AMRAP in 7 minutes of:

7 Thrusters 50/35kg
9 Box jumps 24/20”
12/10 Calories bike

Rest 3 minutes

AMRAP in 7 minutes of:

12 Pull-ups
15 Wallball shots 20/14
18/15 Calories row

Strength (load)

Deadlift 3-3-3-3-3. AHAP!

Accessory:

A) 4 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) For time:
5 Rounds of:
8-16 TTB
8-16 Wallball shots

Goal is to go unbroken on each set so choose a moderate pace.

Deadlift
2x5 @60%
5x5 @70%

9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Deadlift & Row ( 2.9.2023 )

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Deadlift & Row ( 2.9.2023 )

....Next Deload...

4x7min On/ 1min Off
1) bike
2) row
3)ski
4) echo

15min for quality:
10 snowangel
10 kangaroo squat
5+5 windmill
5+5 deadbug

EMOM 12
A. 2-5 Wall Walks
B. 12-16 Pistols
C. 4-10 Strict Pullups
D. Rest

Snatch balance 6x1
-painoa kasvattaen

Deadlift 5x3 @77,5%+

AMRAP 12
1-2-3-4-5-… Wall Walks
2-4-6-8-10-… Toes-to-bar
3-6-9-12-15-...Box Jump Overs