Rowing

5 x 4:00 maximum Distance.

Btw sets. four minutes recovery Echo Bike / Bike Ergo.

Target is every sets 1000/900m

Dynamic sumo deadlift
8x2r @ 40% + bands
Go every 40s.

AMRAP 7:00

3 Hang Squat Cleans @60/42.5
9 Bar Facing Burpees

Goal: Tough effort. Barbell loading should be light enough to perform sets quickly and UB each round.
Rx+: @70/47.5kg

Extra: Banded Pull-Through: Accumulate 100 reps. Rest as needed.

9min amrap

9 2db hang clean
9 2db stoh
3 wall walk

Accessory
3 Rounds
10+10 Db single arm half kneeling press
8+8 Db single arm bent over row (pause @ top of pull)
10 Banded Angel
20-30s L-hang

Pick one option for the day. Same or different from last week - it's up to you!

4 sets
Row/Bike/Ski x :30
or
Sled Push 30m
or
Shuttle Run x :30

Rest approx 2:00 after each interval
Effort level high, but aim to maintain output across the sets.

9:00 Basic Endurance CrossFit
10:00 Deadlift + Metcon
11:00 Holleyman

15:00 Mobility
16:00 Deadlift + Metcon
17:00 Holleyman

12 min AMRAP
12 push ups
12 pull ups
300m run
12 air squats
12 sit ups

Teams of 3

5 x 7 Min AMRAP (with 2min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Row for Calories

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories completed within the 7-minute time.

Event 9

21-15-9

Echo pyörä (kalorit)
Tempaus 48/34kg

Aikaraja 8 min.