5 RDS for time

3 Cleans 100/70kg
10 HSPU
30 Sit ups

TC 15

Spending time in a deep squat position is never a waste of time. Therefore, cumulate 5 minutes in a deep squat position, preferably with bare feet. If you are still uncomfortable with the squat position use

• rubber band
• lifting shoes (or small plates under your heels)

If deep squat position causes you no problems, you can add variation with some of these movements:

10min EMOM:

3-15 C2B Pull-Up

Try to do reps unbroken. Scale if needed

Rest 5min before next workout, no more.

8:00 Basic Endurance CrossFit
12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Basic Endurance CrossFit
18:00 Voimistelu
19:00 Basic Endurance CrossFit

Metcon:
20 mins for quality
20 KB frontrack walking lunge
rest 30s
10 KB front squat
rest 30s
10 KB deadlift
rest 30s
30s heavy frontrack hold
rest 1 min between rounds

Working in pairs
30 Min AMRAP
Row 500m
12 KB snatch 6/6 24/16kg hang
6 HSPU

Switch after each round

Post total Rounds

Shoulder press 2x65%
2x75%
3x5x80%
5+x 80%

Back squat or front squat 5RM

Sots press 3x5
- käytä pientä painoa, tutustu liikkeeseen

Jos ei onnistu, tee push press niskan takaa tempausotteella 3x5

3 Rounds:
10-20 GHD-Situps,
10-20 Landmine oblique twist