3 kierrosta

12 Takakyykkyä 50-60%
12 ilmakyykkyä
30s max kalorit pyörällä

For time:
100 burpee pull-ups

Scaled WOD
3 rounds for time
20 up down
20 ring row

For time:
500/400 Meter Row
40 Hang Muscle Cleans @43/30kg
30 Toes to Bar
20 Burpees

Rx+: 10 Ring Muscle-ups to finish the workout!
Timecap: 12 mins

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

10:00 Basic Endurance CrossFit
11:00 Push Jerk 1RM + Metcon
12:00 Basic Endurance CrossFit

Deload week clean & jerk

EMOM 15min

1 powerclean + 1 pushjerk

Keep weight light / moderate. Focus on quality of movement and speed!

For time:
30/24 Calorie Air Bike or 40/30 Cal Row
20 Front Squats @70/47kg
10 Power Cleans
- TIME CAP = 7:00

Extra credit:
1 1/4 Dumbbell Glute Hip Thrust
3 x 10-15 Reps. Rest 60s

30 sync pull ups
60 sync wall balls
20 sync pull ups
50 sync wall balls
10 sync pull ups
40 sync wall balls

In remaining time, max Cal row ygig

Time Cal 22 Mins

Score is total cals.

1) Row
2) 12 KBS + Box Jump
3) rest

3 rounds for time:
400-m run
21 KB swings (24/16kg)
12 pull-ups

Scaled WOD
3 rounds for time:
200-m run/250m row
21 KB Swings (8/12 kg)
12 jumping pull-ups

1) push press 5x1x80%