7 min emom
5 Front Squat 65-70%

Emom x12:
1.) 2 Front squats
2.) 4 Back squats

@66%/Back squat 1RM

30-20-10 reps of
Box Jumps
Pullups
Handstand Pushups

then

60 DB/KB Snatches 20-25/12-16kg

then

30/25 Cal. On a machine

"CrossFit hölkkä"

EMOM 30 (6rds each)

Min 1: HS hold 20 sec// L2: Strict HSPU 3/2

Min 2: Double DB/KB hang C&J 6-8 reps

Min 3: T2B 6-8 reps

Min 4: Row 13/10 cal

Min 5: Rest

-tämä treeni max 50 sec työtä ja 10 sekkaa siirtymä. Valitse painot ja toistot jotka saat tehtyä UB läpi treenin.

Amrap 3

Burpees

10 min emom
3 Fs 65-70%

12 min
5x2 Split jerk (pause 2s @ dip & catch)

Every beginning 45s x 14
1 squat clean 60%->

1) Wide Stance Box Squat: 5 x 5 @65% of last Monday's 3RM or 55% of 1RM Back Squat, every 90s.

2) KB Squat Jumps: 4 x 5. Rest 60s.
- max height on each rep

7min emom
5 FS @ 60-65%

3 Rounds of:
Run 400m
50 Double Unders
18 Toes-to-bar
12 Wall Balls
9 Burpees