Bench press 3x8 (2) @31X1
Rest 2-3min

Infoa Tempo-harjoittelusta (@31X1): https://strengthmatters.com/what-is-tempo-training-for-strength-a-beginners-guide-to-31x1/

wod:

5 KIERROSTA:
Jalkojen kierto (vatsat, jalat yhdessä ) x20
snatch (kyykyllä) 20/30kg x 10 (for quality)
Kurotus (vatsat, jalat ylhäällä yhdessä, kosketetaan varpaita) x 10
ropeclimb x 2
DU x 50

7:30 Basic Endurance CrossFit
8:30 Mobility + Core Workout

12:00 Basic Endurance CrossFit

15:00 Snatch Technique
16:00 FTP 20 test + accessory
17:00 Basic Endurance CrossFit
18:00 FTP 20 test + accessory
19:00 Mobility + Core Workout

1. 12/9 cal row
   
2. 40s dual KB front rack carry
3. 6-8 burpee pull up
4. rest
5. 12/9 cal row
6. 8-10 plate turkish sit up
7. 40-50 du
8. Rest
   

Rpe 3 Skaalaukset: row - cal (max 40s) du - reps - su

AMRAP 15

5 ttb
10 push up
50 DU

20min for Quality

10 Hollow Rocks
10 V-Ups
10 Knee-hugs
10sec Hollow Hold

Rest 30-60sec

50 Russian Twists

Rest 30-60sec

3 Rounds of:
Run 400m
15 Toes-to-bar
10 Front Squats 70/50kg

E1.30M x 6

3 sets: 2 squat clean @75-85%
3 sets: 1 squat clean @85-90%

Box Back Squat 5x4

1 RM

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