A) 2x
3min ON/1min OFF

AMRAP of
6 Ground to Overhead 60/40kg
4 Bar over Burpees

Rest 2 min

B) 2x
3min ON/1min OFF

AMRAP of
3 Bar Muscle-Ups
6 Deadlifts 100/70kg
12 Wall Balls

A) 3min amrap
12 x SDHP 35/20
12 cal Bike / Row

rest 2min

B) 3min amrap
12 x KB Snatch 24/16
2 x TGU W/KB 24/16

-Ankle mobility
-Pistol squat holds 3 x 10 + 10 sec
-Leg raises in pistol squat 3 x 10 + 10
-Box step ups
-Pistol squat standing on a box
-Weighted pistol squats, try different kinds of weights

3 x 6-8 Goblet Squats
Tempo 3020

Upper body and midline strength (20 min)

4 x
A.)Floor press 6 reps
B.)Tempo ring rows 3 seconds down, 3 seconds pause at the top 6 reps
C.) Strict t2B 6-10 reps

-Advanced can use a box under the feet for the rows

Conventional Deadlift against a band: Build to a challenging, but perfect set of 3 in 10 sets.
- Reset reps - no touch n go

5 rounds of

5 deadlift 70-80% of 1 RM + 5 high box jumps (75/90cm)

90 cm box can be built by placing plates on a box.

Work : rest 1 : 2

Halting back squat, 5 x 1

Halt 2-3 sec on the bottom of the squat. The aim is to maintain perfect bottom position and get up with straight back and strong legs after the hold.

Repeat 5 x 1 with the same (therapeutical) weight.

RestDay!

6:30 Power clean 1RM & "Big Bang"
7:30 Sprint & "Annie"

12:00 Core

16:00 Sprint & "Annie"
17:00 Basic Endurance CrossFit
18:00 Power Clean 1RM & "Big Bang"
19:00 Voimistelu

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups