Wod
Every beginning 90s x 6
2x 30s row + 5 power snatch 50-60%
2x 30s row + 3 power snatch 60-70%
2x 30s row + 1 power snatch 70-80%

6:30 Core
7:30 Voimistelu

15:00 Core
16:00 Basic Endurance CrossFit
17:00 Voimistelu
18:00 Basic Endurance CrossFit
19:00 Basic Endurance CrossFit

Accessory
3-4 Rounds
Front rack carry 60m
V-ups 6 + Hollow hold 15s
Downhill goblet squats 8

Olympic lifting complex:
clean
hang clean
2 x push jerk

B2 Pendlay Row 3x10-12
Rest 1min

EMOM 21, work 0:40, rest 0:20

1 minute : L-sit hold, pull up bar
2 minute : burpees to target
3 minute : deadlift dumbbells or kettlebell

Interval
3 min work/1:30 min rest
2 Rounds
A) RMU/BMU 3 + burpee 10
B) Turkish get up 4 + Swing 10
C) Row
3 min rest

12 min EMOM

weight 70kg/40kg

3 cleans

2 front squats

1 jerks

10x
New lift every 90sec.
3x Clean & Jerk
Work up to a heavy 3RM

Zercher Squat

6 x 4@ Moderate weight

Between sets One sprint

SO 2:30