9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Shoulder Press 1RM + Metcon

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Shoulder Press 1RM + Metcon

Wod
5 min amrap
5 T2b
10-15-20-25-30... Du

Romanialainen maastaveto 10,10,10

Nousevat painot, 2 min tauot

Deadlift
Wu sets:
15@40%
12@45%
8@50%

Work sets:
6@55%
6@55%
6@55%

15 min of Kipping C2B/PU technique

then

EMOM 8
1. Sustainable amount of C2B
2. 10 Burpees

9:00 Basic Endurance CrossFit
10:00 Core
12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Core
17:00 Mobility

AMRAP 10

5 C2B
10 Push Presses 40/30 kg
15 Back Squats 40/30 kg

5 Sets of 3

*Score = Lowest weight used

For time:
10 – 1
Barbell Rows (60/42,5 kg)
Lateral Burpees

– Goal: Challenging effort, unbroken sets of Rows

Rx+: (70/50 kg) (2/1 Ring Muscle-ups after each set)

TIME CAP = 10:00

AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks
12/14 calorie row

ScaledWOD
AMRAP 20:
8 sit-ups
10 single-DB hang clean and jerks
8/10 calorie ergo