Back squat 4x75%, 3x4x80%

Deck of cards

6x 6min AMRAPs (2min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Biceps Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 10 KB Swings 24/16kg
5x7,5m Shuttle Run
10 Box Jumps
5x7,5m Shuttle Run

E) 12/9 Cal. "Bike"
12 DB Snatches 22,5/15kg

F) 7 Jumping Pullups
7 Pushups
7 V-ups

EMOM 40
1) 10-15 Burpees
2) 15-22 KB Swings 24/16kg
3) 15-22 Goblet Squats
4) 45sec Plank Hold
5) 12-18 DB Snatches 22,5/15kg
6) 12-18 Wall Balls
7) 45sec Calories
8) Rest

Partner workout

25min AMRAP
20 double under
4 shoulder to overhead 60/42,5
6 front rack lunges 60/42,5
10/8 cal row

You go / I go full rounds

AMRAP 8
2-4-6-8--....Pistols
4-8-12-16-... Deadlifts 80/60kg
8-8-8-8-.... Box Jumps

30m askelkyykky kpn kanssa
50 kp rinnalleveto riipusta + työntö
100/70cal laite

Aikaikkuna 10-15min

Push jerk 5 x 5 (use around 60% your 1RM)

10:00 Bar Muscle Ups + Metcon ( 3.1.2023 )
11:00 "D.T"
12:00 Basic Endurance CrossFit

7x3

-Nousu raskaaseen