3 x 8min on / 4min off:

A) 50 DU
15 bar over burpee
12 thruster @ 50/35kg

B) 20 box jump over
15 DDB deadlift @ 2x 50/35lbs
1 set of pulling gymnastics movement*

C) max ski/bike

@ RPE 4-5

-> *challenging set of rmu, bmu, c2b, kipping pull up, jumping pull up

Squat
3×10 Back Squats

-4x6, varaa 3 toistoa
-tauko 2min

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (15/22.5 kg)

scaled WOD
18-12-6-3 rep for time of:
Cal ergo
Burpees
Alternating hang DB snatches

10x
Snatch + 2 Hang Snatches
- Go every 75-90sec, start from 70% and add....

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Snatches ( 10.2.2016 )

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Snatches ( 10.2.2016 )
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

PARTNER AMRAP 30

40/30cal row
40 sit up
40 box jump over

• 1min plank hold

4x
AMRAP of
3min ON/2min OFF
Alternating between A and B

A. 7 Overhead Squats 42.5/30kg
20 Double Unders

B. 7 Hang Power Snatch 42,5/30kg
5 Bar Facing Burpees

50 pull-ups
50 push-ups
50 sit-ups
50 squat

A) EMOM 15
1) 12 DB snatch alt. @ 50/35lb
2) 1-3 rope climb
3) bike-erg/echo bike cal

*5 min rest

B) EMOM 15
1) 12 DKB front squat @2x24kg/2x16kg
2) 1-4 wall walk
3) row cal

->rope climb->1/2 rope climb->laying to standing rope climb->ring row
->wall walk->1/2 wall walk->pike walk outs

@ RPE 4-4.5