5 Sets x Every 4:00

400m Run
5 Pull-Ups
10 Burpees

Pure Love with 12 Sets of Climbing and some Recovery Run halfway ❤️

Even minutes: 3 power cleans (70/100 kg)
Odd minutes: Max calorie row

Scaled WOD
EMOM 20:
Even minutes: 2 power cleans
Odd minutes: calorie row

Back squat 5x60%, 5x65%, 5x70%, 5x75%

Metcon (no result, for quality)

2 rounds of:
10 min row with varying stroke rate every two minutes:
0-2 @ 32 spm
2-4 @ 22 spm
4-6 @ 34 spm
6-8 @ 22 spm
8-10 @ 36 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting.

25min laadukkaasti:

2-3 Taitoliikettä mukavilla toistomäärillä
90s Kevyt kone tai hölkkä

Front squat 3x10

10:00 Snatch Technique
11:00 Bar Muscle-up Technique
12:00 Basic Endurance CrossFit

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row/bike/ski
Timecap: 15 mins

A) Squat snatch
5-5-4-4-3-3 @50%+
Go every 2min

*All sets touch & go

B) Core
3 rounds for quality
8-12 strict toes to bar / knee raises
10-20s/side one arm plank hold