5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Kipping Pull-ups
20 USA Swing (24/16kg)

• Rx+: Strict Pull-ups
• 20:00 Soft Cap
• Score = favorite type of workout or movement

9x
Every 90sec – 5 Touch and Go Power Cleans + 1 Jerk, work up to a heavy.

For time:

• Run 800 meters with a 45-lb / 35-lb. plate
• 100 toes-to-bars
• 155-lb / 105-lb. front squats, 50 reps
• 15-ft. rope climbs, 10 ascents
• Run 800 meters with a 45-lb / 35-lb plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

1A) behind the neck pull ups 3x6

1B) wide grip pull ups 3x6

1C) single bar dips 3x6

4 rounds
10 pull ups
6 burpees
40 DUs

EMOM 12

Min 1: Strict chin-up 7-10 reps (tavoite UB) + 1 rep viime viikkoon
Min 2: 10 sec hollow hold + 10 v-ups + 10 sec hollow hold + 1 sec viime viikkoon
Min 3: Strict Ring dip complex 3 sec pause ylhäällä + 3 sekkaa jarruttaen alas + 3 sekan pause pohjassa 5 reps max

-ei ole pakko jokaiselle kierrokselle lisätä, hyvä vaihtoehto lisätä yksi toisto ensimmäiselle kahdelle kierrokselle.

Back Squat 5x2 AHAFA

Go by feel. Rest as needed.

7-8 Power Snatch + Hang Squat clean & split Jerk
8-9 Core
9-10 Basic endurance Run
16-17 Power Snatch + Hang squat clean & split jerk
17-18 Power Snatch + Hang squat clean & split jerks
18-19 Basic Endurance CrossFit
19-20 Basic Endurance CrossFit
20-21 Mobilty

Deadlift – Take 18 minutes to work up to a Heavy Set of 3

4RFT
15 box jumps 24"/20"
20 hollow rock
15 bodyrow
20/17cal row