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

1 set of 10+ Strict Press

*Score = Total Reps

A)
Close Grip Floor Press
4 x 6. Rest 2:00
- build to a heavy 6 by adding weight each set
- Match or improve on last week if feeling good.

B)
Superset! 3 sets
1-arm DB Rows x 8-10/arm
Rest 45s.
Rollback Triceps x 12-15
Rest 45s.

Snatch
8x2r
1 rep in the tank
Go every 90s.

Mobility

Deadlift 4x6 @70-72,5%

EMOM 36

1 minute : 12 Wallball 20/14p
2 minute : 10 Side Crunch ( R ) w/ KB
3 minute : 10 Side Crunch ( L ) w/ KB
4 minute : 6 - 10 Devils Press 2 x 22,5 / 2 x 15kg
5 minute : Max calories Echo Bike
6 minute : Rest

Results is Devils press & Calories

Every 90s x 6
1 Clean + 1 Hang clean + 1 Split jerk