16min EMOM of your choice. You pick the movements and rep scheme, go by feel

deadlift
5x40%
5x50%
5x60%

1a) HSPU: 5 x 6-8. Rest 45s.
– Option: Strict w. a vest, Strict, Strict with 1-3 pads, push-up variation

1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Options: Wear a vest, No vest, Rope rows from lying position to standing.

6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Basic Endurance Run
12-13 Basic Endurance CrossFit
16-17 Core
17-18 Mobility
18-19 Basic Endurance CrossFit
19-20 Mobility

6x20m

On the 4:00 x 4 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

AMRAP 25, with Partner

Row 100 Cal (split as desired)
50 pull ups
50 thrusters 45/30kg
50 knees to elbows
50 hang squat clean 45/30kg

perform synchronized

EMOM 14

1 min : max reps Front squat 50% section one 2 repetition weight
2 min : max reps Strict HSPU

AMRAP

"Pikkujoulut pitää ansaita"

5 RFT
50 bar over burpees
50 thrusters 40/30kg
50 deadlift 40/30kg
50/35 cal row

TC 35 min

4-5 Rounds for quality
1-5 Bar Mu
20 hollow rocks
20 Superman rocks