6:00 Mobility + Core Workout
7:00 Basic Endurance CrossFit
8:00 "Unknown" - tunti

12:00 Snatch Technique

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Snatch Technique
18:00 Mobility + Core Workout
19:00 Kipping pull-up technique + Accessory

60/75-cal ergo
21 back squats (55/85 kg)
60/75-cal ergo
15 back squats
60/75-cal ergo
9 back squats
– tanko lattiasta tai telineestä

Scaled WOD
For time:
30-cal Ergo
21 back squats
30-cal Ergo
15 back squats
30-cal Ergo
9 back squats
– tanko lattiasta tai telineestä

AMRAP 33

One Athlete Air Bike / Echo Bike

Two athletes AMRAP :

40 Dual DB Hang Clean & Jerks 22,5/15kg
30 Burpees Over Dumbbell
60 Dual DB Deadlift 22,5/15kg
30 Toes To Bar
20 Dual DB Thrusters 22,5/15kg
15 Wallwalks

Split & Change as you like

Masters 45+ DB´S : 15/10kg

3 rounds of
20 laying banded hamstring curls
8 bulgarian split squats e/s
20s. ring plank hold

RPE 6

Follow the song "Bring Sally Up" (Flower by Moby). When down, rest on hands and stay as a plank (almost touching the ground).

Post time completed without missing a push-up (the song lasts 3:25).

EMOM 18

1 Minute : Kipping Movement ( Pull-Up, TTB, Leg Raise CTB, BMU... ) Same Reps Across
2 Minute : Jump Rope ( Du´s, CrossOvers...)
3 Minute : Rest

On the minute for 16min
1. Sumo deadlift high-pull 50/35
2. Bike erg or echo bike for cal
3. Sit-up
4. Row for cal

*40s work

4 sets of
3 Deadlifts @70-75%
3 Wall Walks (controlled, with 5-10sec Pause at top)

Rest & Recover

Bench press
4x5
2-3reps in tank