Row 5min , run 800m, 1min rest
Row 10min, run 800m 1min rest
Row 15 min, run 800m

STRENGTH (sport specific)

4 rounds, 30-45sec rest between movements

1) 5+5 Double KB Front Rack Box Step-Up
2) 20m Heavy D-Ball/Sandbag/Yoke/Farmers Walk
3) 8 DB Bench Press, tempo 3210(3sec down, 2sec hold at the bottom)
4) 8 Double KB Row, tempo 3010 (3sec down)

RPE 3+ to 4

Running clock,

0-8 min (TC:6:30)

2 rds
Ski Erg calories 20/16
Russian KB swing 14 reps
Lateral burpee BJ overs 12 reps

L1: 28/20kg
L2: 32/24kg

8-16 min (TC:14:30)
Row 1k
40 alternating DB snatches

L1: 20/15 kg
L2: 25/17.5kg

16-24 min
Run kortteli ~1000m

15-12-9-6-3
GTOH w/2DBs 22,5/15kg
Box facing Burpee (over the box)

8:00 Murph
12:00 Murph

16:00 Basic Endurance CrossFit
17:00 Weightlifting, Squat Snatch
18:00 Murph
19:00 Mobility

EMOM 10

1 snatch pull + 1 power snatch + 1 snatch grip push press behind the neck + 1 OHS

50-60% 1RM

Every 2 minutes x 5

Thruster 8 reps

UB T2B 4-6 reps

L1: 30/25kg

L2: 42,5/30kg // Bar MU 3/2

12 min AMRAP
5 deadlifts 120kg/80kg
10 cal Air bike
10+10 kb snatches 24kg/16kg
10 cal row

10 reps each movement, remember control every rep:

Double DB bicep curls

Single arm DB row (heavy)

Single leg DL with barbell

Wod
4 Rounds
40m sled sprint
8 Thruster 45/30kg
2-3 min rest