3 rounds
Men 70kg/ Women 50kg
5 deadlifts
5 hang power cleans
5 front squats
5 HSPUs

B) 1 x max reps strict pull up
C) 4 x 2 modified MU negative @0:01 hold + 1s hold each week
D) 4 x 3 Close grip chin up, add weight each week
E) 1 x Max kg Weighted dip
2 x max reps static dips
TAI
F) 5 x 3 banded dips
2 x max reps parallette dips
G) 3krs
12 ring row with 0:02 hold on top
0:30 ring plank hold

Merkitse tulokset muistiin seuraavaa harjoituskertaa varten.

5min with Airbike or Rower:
10sec RPE 3-4, 50sec RPE 2-3

Then 2 rounds:

10 Medball Clean
10 Hollow Rock
10 Box over Jump

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10 Double Banded Passthrough video and/or Shoulder Stretch on a Box video

EMOM 20
1) 5-10 Strict Handstand Pushups
2) 2-5 Muscle-Ups
3) 5 Devils Presses, heavy
4) 15-20/10-15 Cal. On a machine
5) Rest

Build to Heavy Set of 3

On the 1:30 x 5 Sets:
2 Snatch Balances

AMRAP 9

13 Burpees to target
10+10 Dumbbell Press 22,5/15kg

10:00 Core
11:00 Open 20.3
16:00 Core
17:00 Basic Endurance CrossFit

EMOM 8
30s Overhead Squat Hold 20/15kg
30s Snatch Grip Hang

Clean and Jerk Practice
E2MOM for 8min
5+5 DB Hang Clean and Split Jerks