Back squat 8-6-4-4-6-8
8@ 65%
6@ 70%
4@ 80%
4@ 82,5%
6@ 70%
8@ 65%

For time with partner YGIG

1 row 100m
2 Thrusters 60/42,5kg
3 Burpees
4 Wallball Shots, 9/6kg
5 Pullups (or partner pullups)
6 Hang Cleans, 60/42,5kg
7 Box jumps
8 Push Jerks, 60/42,5kg
9 Situps
10 KBS, 32/24kg
11 HSPU
12 Front Rack Lunges, 60/42,5kg (each leg)

each partner will perform the movement. There is no splitting the reps.
we will go in order like this: 1, 2-1, 3-2-1, 4-3-2-1.

Deadlift 3 x 5

First part
OTM 3 min:
3 x thrusters (heavy)
Result is average from 3 rounds and it is marked in reps.
For example 3 x 50 kg + 3 x 55 kg + 3 x 60 kg = 55 reps
Rest 1 minute

Second part
6 min AMRAP:
1 x thruster
1 x burpee
2 x thruster
2 x burpee
and ..3 and 3..
Thruster RX 42,5 kg men and women 30 kg
Result is reps of thrusters and burpees. Add first part result to second part result.

4 rnds of:

Work 40 sec. Rest 20 sec.

Mountain Climbers
Hollow Hold
Leg Raise
Arc Hold

Tabata

Russian Twist

Tabata

Push Ups

Tabata

Sit Ups

Tabata

Dip

Rest 1 minutes between tabata`s. Result is total reps of all four tabata´s

OHS: 2x10 (~75%)
(Rest 2min between sets)

30-20-10
SDHP 30/20
Push Up

6:30 Basic Endurance CrossFit
7:30 - 9:00 CrossFit Total

12:00 Core

15:00 Snatch, technique
16:00 - 18:00 CrossFit Total
18:00 Basic Endurance CrossFit
19:00 Mobility

5 rounds for time

5 handstand push-up
5+5 KB/DB one arm thruster (KB 24/16kg ja DB 22,5/15kg)
5 toes to bar
5+5 dumbell snatch (22,5/15kg)
5 box jump (60/75)
5 kettlebell swing (32/24kg)
5 pull-ups