With a 30:00 Running Clock:

2k Row/ 2k Ski/ 90, 70 cal Assbike/ 5x stairs
Then with the remaining time max rounds of:
80 Meter Farmer Carry (32, 24 kg)
40 Meter Front Rack Barbell Carry (60,42 kg)
80 Meter Sledpush (Moderate Weight)
Rest as needed between rounds

• Scale loading as needed – these should be Unbroken Sets.
• Score = total rounds completed – 2k row/ ... is NOT scored.

Strict press

5 x 2 reps V1

-sama paino joka sarjaan
-every 3 minutes

Clean & Jerk
10x1+2 @ 70-80%
Go every 60s.

EMOM 10
Clean Pull + Clean High Pull + Power Clean

AMRAP 14:00
40 Double Unders
30 Walking Lunges
20m Low Hips Bear Crawl
5-10 Strict Pull-Up / Ring Row / Bar Row

• Rx+: End each round with 1-5 Bar Muscle-ups

6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Basic Endurance CrossFit
12:00 - 13:00 Snatch Technic
16:00 - 17:00 Basic Endurance CrossFit
17:00 - 18:00 Snatch Technic
18:00 - 19:00 Basic Endurance Run
19:00 - 20:00 Basic Endurance CrossFit
20:00 - 21:00 Basic Endurance CrossFit

3 Rounds:
Row 500 Meter
12 x Burpee
21 x Box Jump Step Down @ 61/51cm

Build up to a heavy set of power snatch + OHS + snatch

Front Squat 3,3,3,3,3

Forward Roll tekniikka

25 KB's Thrusters (2x 16/12)
400 Meter Run
25 Toes To Bar
400 Meter Run
25 KB's Thrusters (2x 16/12)

(Time cap: 10min.)