A) 8:00 EMOM
Min 1: 30s Chin-ups (scale to :10-:15 bent arm hold)
Min 2: 30s Ring Rows
- Have a plan to be consistent each effort

B) Superset x 2-3 rounds
Single Arm Overhead Sit-up x 10 each
Rest 45s.
Banded Pushdowns x 20-25 @ light/fast
Rest 45s.

For time:

3rounds:
20 Db snatch
10 ttb

15min for Q:
10/10 split stance RDL (2-0-X-1)
8/8 goblet cossack squat (2-0-X-1)
8/8 pallof press with rotation

Huom! Tee liikkeet riittävän raskaalla vastuksella keskittyen liikkeiden laatuun.

Three sets of eight

Back squat

5-4-3-2

• 3 high box jump after each set of squat

Deadlift 5x3 @75%++

7:00 Basic Endurance CrossFit
8:00 Mobility + Core workout
9:00 Kipping Movement Technique

12:00 Basic Endurance CrossFit

16:00 Handstand Walk Technique
17:00 Snatch Technique
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

Back Squat

5 x 5 @ 70%+ Go Every 2:30

Front squat 3x5

3 Rounds:
Airbike sprint 20sec on 3min OFF