6x 90s Pystypunnerrus maasta:

1) 3 50%
2) 3 55%
3) 2 60%
4) 2 65%
5) 1 70%
6) 1 75%

4x 2min ON 1min OFF

A)
10 Seinäpalloa
6 Leukaa

B)
6 Viivajuoksua
6 Punnerrusta

AMRAP 15
9 Front Squats
9 Box Jumps
9 Toes-to-bar
9 Handstand Pushups

RX: 50/35kg
RX+: 60/40kg

Power Snatch
Build to a heavy 2 over 6 sets.
- Sets of 5,4,3,2,2,2

AMRAP 7 Burpee

AMRAP in 7 min,

Synchronized bar facing burpees

Prior to starting the workout, both athletes will need to create a long straight line on the floor and place their barbells perpendicular to and on the center of their lines. The workout begins with the barbells resting on the floor and the athletes standing tall. After the call of “3, 2, 1… go!” the athletes will begin the bar-facing burpees, with both athletes’ chests touching the floor at the same time. The workout ends once the clock reaches the 7-minute mark.

Every rep counts in this workout. The team’s score will be the total number of synchronized bar-facing burpees completed before the time cap. Each synchronized burpee will count as 1 completed rep.

A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s
- Use a single band from the middle of the bar to keep things simple :D

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 Split Jerk + Metcon

12:00 Basic Endurance CrossFit

16:00 Split Jerk + Metcon
17:00 Basic Endurance CrossFit
18:00 Toes To Bar Technique, Accessory
19:00 Kipping Pull Ups Technique + Accessory

Front Squat: Build to a heavy single in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

Work up to heavy 5RM Hang Power Clean