RX:
EMOM8
1. 6-10 Ring dip
2. 1-2 Legless rope climb

Rest 2min

5 Rounds for quality:
8-12 T2B
30 DU
3 Wall climb

TC 7min

Scaled:
EMOM8
1. 6-10 Ring push up
2. 1-2 Rope climb

Rest 2min

5 Rounds for quality:
4-6 T2B
20 DU
2 Wall climb

TC 7min

Huom!
Treenin idea on kehittää liikkeiden kapasiteettia & taloudellisuutta hieman väsyneenä.

Skaalaukset:
T2B->leg/knee raises
DU->tupla määrä SU

Hipthrust
3x 2× nousu v1

3x 6-8
NHC
Pistoolikyykky

RX
AMRAP x 8 MINUTES
35 Double Unders*
5 Push Jerks @ 75% of 1-Rep
*Option for Unbroken.

SCALED
AMRAP x 8 MINUTES
70 Single Unders
5 Push Jerks @ moderate
RPE 7

GOAL : 5+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets

4x 2 clean pull + 2 hang power clean + 2 push press

Deadlift ( DeadStop )

4-4-4-4-4 Use same weight across ( about 75 - 82 % )

Send Off 3:00

10 rounds
1 min work / 2 min rest
6 DB snatch 22,5/15
6 burpee over DB
AMRAP shuttle run (1rep is 7m)

Hard effort every round! Goal is to have about 30s time for shuttle run
Result is shuttle run reps

60-90min of Swimming:
Practise Swimming technics by Aki Rantahuhta

Back Squat
12-10-8

• Start Light and build to Moderate. This is a deload week in the Strength Cycle.
• Week 4 of 5

3 Rounds:
20s Side plank (R)
20s Rest
20s Side plank (L)
20s Rest
20s Flutter kick
20s Rest

7:00 Basic Endurance CrossFit
8:00 Mobility

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique