A) 4 x e2m:
8 DB one arm squat snatch alt. @ 50/35LB
3 wall walk
rest of time row

Rest 2 min

B) 4 x e2m:
8 TNG power clean & jerk @42.5/30kg
40 DU / 80 SU
rest of time ski / bike-erg / echo-bike

@RPE 4
-> porukan voi jakaa kahteen ryhmään niin riittää laitteet ja tila.
-> Skaalaa tarvittaessa toistoja alaspäin.

DB one arm squat snatch:

TNG power clean&jerk:

Emom 12x2

1) 5-10 Boxihyppyä
2) 10-20 KK-heilautus
3) Lepo

1min tauko

1) 5-10 Mavea (keskiraskas)
2) 10-20 Seinäpalloa
3) Lepo

5 rounds for time of:
9 Lateral Burpee Over Bars
12 Toes-to-bars
9 Hang Clean & Jerks, 43/30 kg

Timecap: 18 mins

EMOM20:
a) 20-40 crossover / 30-45s training / 40-80 SU
b) 6-12 T2B / kipping knee raise (1-2 sets)
c) 12/9 cal row
d) 10-20 push up (1-2 sets)
e) rest

RPE 7-8

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 "Seven" ( 26.7.2025 )

15:00 Mobility + CoreWorkout
16:00 Basic Endurance CrossFit
17:00 "Seven" ( 26.7.2025 )

15 minuuttia:

5 kip swings
3 kip swings with press down
5-10 leg supported butterfly pull-ups - legs on box/5-7 butterfly pull-ups/5-7 leg supported kipping pull-ups
5-10 hollow lat press downs - thighs on foamroller
10+10 hollow-/archrocks

3-4 rnds for quality:

1 slow wall walk + 1 fast wall walk - consentrate on technique
6 DB snatches - switch on the floor
6 db snatches - switch midair
5 jumps to box with stop on the top and fast down to the next rep
5 jumps to box with turning on top and step down
5 fast box jump overs

AMRAP in 15 minutes:

6 Clean and jerks 70/45kg
12 Toes to bar
18 Pistol squats

---

Accessory:
4 rounds of:
8-12 1-arm db. Press
15-25 hip extension on GHD.

AMRAP in 20 minutes:
400m run
ME Pull-ups

Accessory:
3-5 sets of 6 negative pull-ups. Descend as slow as you can.

10 Rounds for time:
3 Squat snatches 65/42,5
15 Wallball shots 20/14lb

Accessory:
50 Strict toes to bar/knee raises. Split anyhow