Front squat 5 x 3+ AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds of
3-5 behind the neck pull-ups/ 8-12 supine ring-rows
10-15 strict toes to bar
15-20 weighted hip extensions on GHD

Try to go heavier & longer sets than last week.

AMRAP 7 minutes:

2 muscle ups
8 KB thrusters 24/16kg
32 DU’s

Skaalattu:
4 pull-ups
8 thrusters 40/30
16 jumps over barbell

C&J technique work.

How did it go?

25min laadukkaasti

5 Mavea 75-80%
20-50 Tuplaa/naruhyppyä
3-10 T2B

6:30 Basic Endurance CrossFit
7:30 Core
8:30 "Holleyman"

15:00 "Holleyman"
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

For time, with Partner

Row 2k, Split Anyhow
Run 400m, Together
200m Farmers Carry 2x24kg/2x16kg, Split Anyhow
Run 400m, Together
200m Farmers Carry 2x24kg/2x16kg, Split Anyhow
Partner Carry 400m, Split Anyhow

TC 22

3 kierrosta

4+4 Askelkyykky paino takaräkissä 60-65%
8-10 Kulmasoutu tempausotteella
8-10 Vipunosto taakse

3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (43/61 kg)
Calorie ergo

Scaled WOD
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups/worm push ups
Clean and jerks
Calorie ergo

10×1min ON 1min OFF

A) 5 Seinäpalloa 5 Leukaa
B) 5 Boxin ylitystä 5 Punnerrusta

5-4-3-2 thruster

Start with moderate weight and work up in sets