Row progression 5x200m, 60s rest between sets

AMRAP 18, Work 3:00 / Rest 2:00

20 Pull-Ups
20 Box Jumps 24"/20"
20 Push-Ups
40 Air Squats

E2:30 x5:
Intervals 1-4: 6 back squat
Interval 5: AMRAP back squat (no fails)
- Kaikki sarjat @ 76% of 1RM / RIR 3 (jatketaan siis samoilla painoilla, joilla ollaan menty edellinen 3 vkon kierto)

2 rounds

AMRAP 4min
Buy in 6 wall walk
Then AMRAP: 8 DB snatch 22,5/15 + 8 wall ball 20/14

Rest 3min

AMRAP 4min
Buy in 450/400m row
Then AMRAP: 25 double under + 5 burpee over rower

Rest 3min

EMOM x 9-12
1) echo bike
2) ski
3) shuttle run + burpee

3x 8-10

KP/ KK pystypunnerrus
OP-ulkokierto

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – Run 300m (together)
at minute 10 – 20 Burpee-Box Jumps
at minute 15 – 30 Calories

1 + 1 x 6

8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Snatch Technique

AMRAP 4
15 Thrusters @ 35/25kg
6 Bar-facing burpees
15 Power snatches @ 35/25kg
6 Bar-facing burpees

AMRAP 4
500/450m Row
+
AMRAP in the remaining time
6 Handstand push-ups
8 Box jumps, 24/20″

AMRAP 4
10 Toes to bar
1000/900m BikeErg

AMRAP 4
400m Run
+
AMRAP in the remaining time
10 Dumbbell Snatch 22,5/15kg
10 Line Facing Burpees

– Rest 3:00 between intervals –