6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Basic Endurance Run
13- Maratooni soutu
15 - 16 Weightlifting, Snatch
16 - 17 Basic Endurance CrossFit
17- 18 Basic Endurance CrossFit

3 x 5 deadlift, 90 % of 5 RM (done last saturday)

Or 75-80 % of 1 RM

1. 6 x Hang Power Clean + 8-12 x HSPU
2. 8-12 Ring Row + 12 x Hand release Push Up

3 rounds
10 OHS 60kg/40kg
3 BAR MUs
10 box overs 60cm/50cm

3-5 Strict C2B
3-5 Strict HSPU

• Super sets
• use extra weight/deficit if needed

15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

CrossFit Cooper

3 x 3mins, no rest between sets

Row 3min for meters
KB front rack carry 3min for meters (2x24 / 2x16kg)
Row 3min for meters

Total workout time is 9 minutes.

Result= all meters

12min

5 leuanveto
10 yleisliike
15 kahvakuulaswingi
20 tuplanaruhyppy

5 min tauko

4 min
Istumaanousu

Accumulate 3min Heel bridge hold.
Every time you break, 15 Abmat sit-ups.