Deadlift 3RM

Etsi maastavedon 3 toiston maksimisi.

1) 20 minutes to build to tough weight of: Deadlift

2) EMOM 20 min

Every minute on the minute for 20 minutes (5 rounds total)

1) 5 Heavy Deadlift
2) 5 Weighted Ring Dip
3) 5 Heavy KB swing
4) Rest

Sweet 20

2 rounds of:

20 cal row
20 wall balls 9/6 kg
20 alteranting DB / KB snatches 16/12 kg
20 weighted sit up 20/10 kg

Rest 2min between rounds

"Cindy"
20min AMRAP
5 Pull up
10 Push up
15 Air squat
Score is total reps performed.

12 min AMRAP
2k row
C2B l
Row 2 km and do as many C2Bs as you can in the time that remains after the row

EMOM 12
Snatch + Hang Snatch, start at about 65% and work up to a heavy.

10-11 Mobility
11-12 Basic Endurance CrossFit
12-13 Mobility

3 rounds
20 cal AB
20 T2B
20 cal row
10 box over burpees 60cm/50cm

EMOM20:
15 Passive to active hang
30s Handstand hold
15 Hollow rocks
1 min rest

Rest 3 minutes

EMOM20:
20s Hold ring dip on top
20s Hold ring dip on bottom
6-8 Bar tuck-ups
1min rest

STRENGTH

Alternate for 4 rounds, rest as needed

1) 10 Double KB Push Press
2) 5 High Box Jump