2 rounds:

30 DB front rack box step ups (2 x 50/35 lbs)
30 box over burpees
30 weighted abmat sit up (KB on chest, you choose the weight)

EMOM 30
Min 1: DB/KB farmers carry max meters in 40 sec
Min 2: Wall ball shots 15-20 reps
Min 3: Ski erg calories 15/12 cal
Min 4: Box jumps 15-20 reps
Min 5: Rest

DB:s 32-27,5 for men, 20-22,5 for ladies

9:00 Basic Endurance CrossFit
10:00 Voimistelu
11:00 Mobility, Squat

16:00 Vuoden 2020 tavoitteet
17:00 Basic Endurance CrossFit

2min Air bike
15s. Break
2min Shuttle run
15s. Break
2min Double unders
15s. Break
2min Rest

3 Rounds for reps

AMRAP 12:
3 Deadlifts 90/60kg
3 Toes to Bar
3 Calorie Row/ Bike/ Ski/ Lateral barbell burpees
6 Deadlifts 90/60kg
6 Toes to Bar
6 Calorie Row/ Bike/ Ski/ Lateral barbell burpees
Up By 3's Until Finish

Light Option
EMOM 12
1. 6-8 Deadlifts
2. 6-8 Toes to Bar/ Knee Raises
3. 6-8 Cal Row/ Bike/ Ski/ Lateral barbell burpees

5 rounds for time of:

35/30 Cal. Row
30 box jumps 24/20"
30 wall-ball shots 9/6kg

Romanian Deadlift
3x10, Tempo 3110
Rest 90s

Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

Weights are calculated from 90% of your 1 RM (1TM)
Example: 1 RM = 120 kg -> 90 % is 108 kg.
Calculate percentages from 108 kg.

Week 1   3 x 5
Week 2   3 x 3
Week 3   3 x 5, 3, 1
Week 4   Deload

--------Week 1------Week 2 ------ Week 3 ------Week 4
Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5

Mobility work
1:30 lat smash with roller (Right/Left)
1:00 tricep smash
2:00 lat strech with band
1:30 banded triceps strech
1:00 self hug strech
2:00 wall pec strech

5 Hang Power Snatches