Mobility

6x 5min (30 min)
A)
Row 50/40cal
Me Up down box step up
B)
40m+40m Single arm farmers walk
10 Swing @ light
10 lunge
80m Sled (light

Rpe 3-4

Toes to bar challenge
3 sets of toes to bar
- rest 1min between reps

Result: reps completed

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