7:00 Basic Endurance CrossFit
8:00 Mobility

17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 EasyWod

AMRAP 10-12min

45s machine
5-8 romanian deadlift
5-8 muscle snatch
5-8 ohs
5-8 snowangel

AMRAP 8

20 Double Unders
5+5 Hang Squat Clean 22,5/15kg

Strict Chin-Ups

5 x 12-15

Go Every 3:00

EMOM x32
1) bike
2) 1-3 rope climb
3) ski
4) 20-50 DU

Overhead walking lunge 3x10steps
* -nouseva paino
-lepo 2min*

RX
FOR TIME
27-21-15-9
Cal Row/Bike/Ski
Hang Squat Snatches (43/30kg)

SCALED
FOR TIME
27-21-15-9
Cal Row/Bike/Ski
Hang Power Snatches (light)
Timecap 16:00
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Jog
-Rest as Needed b/t Sets-

Partner Fight
6x 6min ON/2min OFF

A) I Go-You Go
3 Pushups
6 Sit-ups
9 Squats

B) Cal on Echo Bike
—>
3x7,5m Shuttle Run
10 KB Swings
3x7,5m Shuttle Run

C) Cal on Row
—>
3x7,5m Shuttle Run
10 Wall Balls
3x7,5m Shuttle Run

D) Cal on BikeErg
—>
3x7,5m Shuttle Run
10 Box Jump Overs
3x7,5m Shuttle Run

E) Cal on SkiErg
—>
3x7,5m Shuttle Run
10 DB Snatch
3x7,5m Shuttle Run

F) I Go-You Go
3 Pushups
6 Sit-ups
9 Squats

A) Partner workout
10 rounds for time
6 toes to bar
12 wall ball 20/14

You go I go (full rounds). 10r for both.

B) Upper body accessory 3 rounds
8-12/side ext. shoulder rotation
8-12 biceps curl

Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
20 banded monster walk + 20 banded air squats
:20 plank + 20/20s side plank holds
6-8 box jump, step down
8 db snatch alt hand
then some squat mobility

Strenght (20 min)
Back Squat 8-10x1-2reps@60%, build up on weights as you like.
rest 1-2 min bwn sets

Metcon
Emom 8
Odd : Toes to bars x 8-12 reps
Even : Box Jump, step down x 8-12 reps

rest 2 min

Emom 8
odd : DB Snatch x 8-12 reps @rx or rx+ (+2.5-5kg bigger db than usually)
even : DB Facing Burpees x 8-12 reps