E90s x9

Power clean
4x2
5x1
(Drop&go or tng)

20min for quality and sweat

5-10 Triple under / 10-30 Double under
8-16 Pistol squat
* Choose

*3-5 Bar muscle up (jumping is allowed)
*6-10 Chest to bar pull-up (bands)
*8-12 Kipping pull-up (bands)

Buy in: 100 Meter Farmer Carry
90 Cal Bike/Row/Ski
45 Wall Balls @9/6kg
30 No-Push Up Burpees

Rest 3:00

60 Cal Bike/Row/Ski/
30 Wall Balls
20 No-Push Up Burpees

Rest 2:00

30 Cal Bike/Row/Ski/
15 Wall Balls
10 No-Push Up Burpees

Rest 1:00

Cash out: 100 Meter Farmer Carry

TIME CAP = 35:00

Extra:
Chin-over Bar Hold: 3 x 10-20s

1. 10-15 KB Swing 32/24kg
2. 8-12 T2B
3. rest

7:00 Basic Endurance CrossFit
8:00 Strict Pull Ups + Metcon

12:00 Core

15:00 Basic Endurance CrossFit
16:00 Bar Muscle Up, Technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Handstand Walk, Technique

Aikaa vastaan:

20 Hspu
20 Pistoolikyykkyä

*Jaa toistot miten haluat.

TC: 8min

10-9-8…-1 T2B
1-2-3-…-10 Devils Press alt.

25min laadukkaasti

8-10 toistoa/liike

Hauiskääntö
Kulmasoutu käsipainolla
Ranskalainen punnerrus
Vipunosto sivuille
Vipunosto taakse
Pistooli- tai bulgarialainen kyykky (5+5)
Kuppipitoa (20-30s)

EMOM 8

1) T2B *mukavat toisomäärät
2) 6+6 Yhden jalan mave KK:lla

AMRAP 15
6 Handstand Pushups
12 Pistols
24 Situps
48 Double Unders