1 1/4 Front Squat
Build to a heavy 3 over 5 sets. Rest 2:30
– Sets of 5,4,3,3,3

OTM X:

1. Box over burpees
2. 18/15 cal row

Go until you get 75 box over burpees.

If needed use weighted west 9/6kg.

For Time
10 Wall Walks
20 Power Clean + Push Jerk (60/43kg)
30 Toes to Bar
40/28 Cal Row

– Goal: Hard Push, fast singles on the G20H.

Rx+: (30m Handstand Walk for Wall Walks) (70/50 kg)

TIME CAP = 12:00

Extra:
Bicep Carry
4 x 50 Meter Carry. Rest 60s – Go light!

3k bike erg for time

TC: 8 min

7:00 Bench Press + Accessory
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 "Kariniemi 25"
17:00 Bench Press + Accessory
18:00 Mobility
19:00 Basic Endurance CrossFit

For time
9 Toes-to-bar
15 Clean & Jerk 60/40kg
21 Bar Facing Burpees
15 Clean & Jerk
9 Toes-to-bar

In 10 min window
2-4 Shoulder Press
rest 2-3min

In 10 min window
2-4 DL
rest 2-3min

One Hand Snatch ( Power or Muscle )

4 x ( 2 + 2 )

Go every 2:00

Single Leg Hang Snatch ( Power or Muscle )

4 x ( 3 + 3 )

Send Off 2:00

Single Leg Romanian Deadlift

4 x ( 6 + 6 ) @ Max 35% DL 1 RM

SO 2:15