Back Squat

3x10@50%
3x8@60%
2x10@65%

Rest 1:30 Btw sets.

CONDITIONING

40min EMOM (10 rounds)

1) Row/bike/airbike/ski/run
2) Alternate between A&B
3) Alternate between C&D
4) rest

A: 3-7 Muscle-Up (rings or bar)
B: 1-2 Rope Climb
C: 3-7 D-Ball/Sandbag ground to shoulder + 7 Box Jump
D: 7 OHS @60/40kg + 7 Bar over Burpee

Overall RPE 3 to 4, not all out.

First minute is with machine. On the second minute do A and on the third minute C. 4th minute is for rest. Second round is machine + B + D + rest…

Overall RPE 4, very heavy breathing but not all out! Go by feel with the loading.

Tailoring options:
Muscle-Up→ Jumping MU or Banded MU
Rope Climb→ From lying to standing
D-Ball/Sandbag→ Heavy Hang Power Cleans
OHS→ Decrease the loading 60/40kg→ 50/30kg

Fot time:

Perform total 8 minute hang on pull up bar. Every time you drop of 6 burpees

Jerk 3x3

Shoulder Press 3x3

6:30 Basic Endurance CrossFit
7:30 Core
12:00 Core
16:00 Basic Endurance CrossFit
17:00 Core
18:00 Mobility
19:00 Core

Press 2x3
Push Press 3x6
Weighted pull up 5x4

8x
30sec ON/30sec OFF
On a machine

Clean Complex:

High Hang Squat clean (pocket level) + Hang Squat Clean (above knee) + Squat Clean

10 rounds every 1:30. Climbing heavy.

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 Jerk 1RM + Metcon

16:00 Mobility
17:00 Voimistelu, Käsilläkävely
18:00 Jerk 1RM + Metcon
19:00 Basic Endurance CrossFit
20:00 Jerk 1RM + Metcon