6:30 Bench Press + Metcon
7:30 Basic Endurance CrossFit

15:00 Bench Press + Metcon
16:00 Push Jerk Technique
17:00 Basic Endurance CrossFit
18:00 Kipping Pull Ups, Technique
19:00 Basic Endurance CrossFit

Wod
Treeni:
Back squat
4x2@ 60-65% (explosive)

Gymnastics hold 5x 20s On / 40s off

1) chin over bar
2) bottom of push up
3) hollow hold
4) superman

4 rounds
20s Bike Sprint
Rest as needed

• Goal: HARD push each round. Score = total metres
• Set machine to 'single time, :20' to get an accurate measure of the metres each round.

10 min AMRAP
20 kb swings 24kg/16kg
5 strict push ups
15 sit ups

8× 2min ON 2min OFF

A) 4 Mavea 4 raakariveä 4 tangon yli burpeeta

B) 4 Seinäpalloa 4 rengassoutua 4 Istumaannousua

Rx: 40/30kg

Tulos: Tehdyt toistot

Sumo Deadlift
Build to a heavy 1 over 6-8 sets. Rest 3:00
- Sets of 5,4,3,2,1,1,1..
Option: Build to a moderate 5

For time:
21-15-9
Deadlift 100/70kg
HSPU

Amrap 12min
4 x Bar facing Burpee
6 x Hang Power Clean
9 x Push Press
@ 70/45kg

Athlete 1 completes a full
round while athlete 2
rests

4 rounds
weight 80kg/55kg
5 deadlifts
4 hang cleans
3 STOH
2 back squats