For Time:
27-21-15-9:
Calorie Row
Push Jerks 45/30kg

Light Option

21-15-9
Cal Row
Push Jerks

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: toistot ja kalorit

Split jerk 6x3x70%

12 min for strength:

2+2 bottom up TGU
8+8 bottom up KB presses
10 banded victory pulls
10+10 banded outer rotations
10+10 banded inner rotations

7:00 Basic Endurance CrossFit
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Core

16:00 Mobility
17:00 Kipping, technique ( Pull Ups + TTB )
18:00 Mobility
19:00 Kipping, technique ( Pull Ups + TTB )
20:00 Basic Endurance CrossFit

4 rounds each with partner, you go one round I go one round!

10 alternating pistol squat
6 burpee box jump over
1 rope climb

For Time reps
12-9-6:
Thrusters
Pull-ups
Burpees

40/30kg

Light Option

Emom 9min

5-10 Thruster
5-10 Pull-up
5-10 Burpee

Cross country skiing

For time :

150 Wallball 20/14p
30 Clean & Jerk 60/42,5kg ( Masters 40+ 50/35kg)
100 Double Unders / 70 Calories Any Machine.

TC 20

6x6min AMRAP (2min rest)

With a Partner, split reps anyhow

A) 30 Pushups
30 Sit-ups

B) 30 Cal. Row
30 Burpee over Rower

C) 30 DB Snatches
30 Box Jump Overs

D) 30 Ring Rows
30 Knee hugs

E) 30 Cal. Bike
30 Wall Balls

F) 30 KB Swings
30 Goblet Squats