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

5 kierrosta aikaa vastaan:

• 200m juoksu
• 10 swingi (ven.) (N 24kg / M 32kg)
• 200m juoksu
• 10 SDHP (N 24kg / M 32kg)

3-position power snatches

7 sets of 3-position power snatches.

From the hips, mid-thigh and from the floor.

21-15-9
Thrusters 40/30
3 x amount of DU (63-45-27)

WOD (S):
”Pick your strengths”
1) 20 deadlifts 80/55
2) 20 push press 40/30
3) 15 thrusters 40/30

4) 20 T2B
5) 20 pull ups
6) 20 HSPU
7) 40 jumping lunges

8) 30 KBS
9) 30 wall ball
10) 60 DU
11) 400m run

Pick 6 of 11 and complete as chipper style for 2 rounds. You can only choose one barbell movement.