On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike/ 200m Run/ 21/15 cal Row
9 Strict pull-ups
9 Thrusters 50/35kg

Score = Slowest Round

Weighted pull up
4x6 v1

6x 2 Snatch high pull (pause @ knee) + 2 Snatch

10min amrap:

• 10 ilmakyykky
• 8 istumaannousu
• 6 maastaveto
• 4 push press
• 2 etukyykky

N 42,5kg / M 60kg

Wod
8 rounds
30s work/30s rest
A)Wall ball
B)Burpee
C)alternating Db hang clean and jerk 22,5/15kg
D)V-ups / Sit up

4x 3-10
strict pull up

Close Grip Floor Press in Bridge
5 x 5 @ approx 70% of Monday 1RM Floor Press, every 60s-90s for speed.

6:30 Basic Endurance CrossFit
7:30 Core

15:00 Basic Endurance CrossFit
16:00 Kipping Pull Up Technique
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Kipping Pull Up Technique

2 rounds with partner

50 cal row/assault bike/bike erg
40 t2b

Lumberjack 30

30 Deadlifts 100/70 kg
400m run
30 KB swings 32/24 kg
400m run
30 overhead squats 45/30 kg
400m run
30 burpee
400m run
30 C2B/pull up
400m run
30 box jumps 60/50 cm
400m run
30 DB/KB single arm squat clean 22/15kg
400m run