15min aikana rakenna päivän raskaahkoon painoon
1 rinnalleveto + 1 etukyykky + 1 työntö

Wod
Treeni
3 Rounds
7+7 DB Hang Clean
7m Hs Walk
14 Pull up
45s rest

Hiki
3 Rounds
7+7 DB Hang Clean
7m Seal walk
14 Pull up/Ring row
45s rest

Treeni:
Strict hspu 6x4 v3
negat. hspu 3x1

Hiki:
negat. hspu 4x3 / Handstand hold 4x 15-20s
box hpsu 6x6

Every beginning 2 min x 6
3 pos squat clean 70-75%

7:30 Basic Endurance CrossFit
8:30 Kipping Pull Ups Technique + Metcon
9:30 Basic Endurance CrossFit

12:00 Core

15:00 Clean & Jerk, Technique
16:00 Kipping Pull Ups Technique + Metcon
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Kipping Pull Ups Technique + Metcon

...Next Deload.

500m Row for Time

12 Box Jump Over
10 steps single arm DB OH Lunge R
10 steps single arm DB OH Lunge L
12 C2B

AMRAP 12:
2 Push Press 35/25kg
8 Front Rack Box Step-ups
4 Push Press 35/25kg
8 Front Rack Box Step-ups
6 Push Press 35/25kg
8 Front Rack Box Step-ups
...
Add 2 Push Press Each Round

*Score = Rounds + Reps

Front Rack Box Step Up Option: Step Back Lunges

5x5

weighted pull up/ pull up / low bar pull up

AMRAP 6
14 DB Snatches 22,5/15kg
14 Wall Balls

Rest 90sec

1min Max Double Unders

Rest 90sec

AMRAP 6
7 Front Squats 70/50kg
7 C2B Pullups