Rest 5 minutes

3x10
@71%
Rest 2min.

For time:
400 Meter Run / 1+½ x Stairs / Row 500m
100 DB Renegade Rows @light (total reps)
800 Meter Run / 3 x Stairs / Row 750m
100 Push-ups
1200 Meter Run / 4+½ x Stairs / Row 1000m
100 Air Squats
1 Mile Run / 6 x Stairs / Row 1250m
100 Anchored Sit-ups

• 30:00 Time Cap

Back squat
1 x 3
1 x 2
Varaa 3 ekalla viikolla. Varaa 2 tokalla (24.11.) ja varaa 1 kolmannella viikolla (8.12)

3-3-3-3-3

TNG

3 super sets of:
20 alternating KB/DB press
10 barbell bent over row (focus on quality of movement not load, use weight that you can do perfect reps with controlled tempo)
rest 1:30 between sets

3 super sets of:
10 banded/weighted push up
5-8 strict pull up (add weight if rep scheme is too easy)
rest 1:30 between sets

3 super sets of:
10 barbell bicep curl
10 KB tricep extension
10 DB/plate lateral raise
rest 1:00 between sets

8:00 Core
9:00 Basic Endurance CrossFit
12:00 Core
16:00 Basic Endurance CrossFit
17:00 Weightlifting, Snatch
18:00 Basic Endurance CrossFit
19:00 Weightlifting, Clean & Push Jerk

Conventional Rack Deadlift: 1RM. Rest 2:00
– Set so bar is just below your knees