Alternate between Back Squat & Strict Chin-Ups

4 Back Squat
2 Weighted Chin-Ups

5 Sets Both. Start every 2:00 ( Total 20 minutes )

EMOM x32

1) bike
2) rope climb
3) ski
4) 5-10 ttb

3 Rounds:
Max reps of ring row
Max reps of DB push up
1min rest

27-21-15-9
DB thrusters (10/15 kg)
Pull-ups
– Use two DBs.

Scaled WOD
For time:
21-15-9
DB/KB thrusters
Jumping pull-ups
– Use two DBs/KBs.

2 Rounds of
50 Double Unders
40 Air Squats
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Box Step-Ups
20 KB Swings 24/16kg
+
4 Rounds of
20 Back Extensions
10 Pushups
5 Pullups
+
5 Rounds
9 Box Jumps
6 Burpees
3 Wall Walks
+
Max Calories/Shuttle Runs in the rest of the 45min

(2x10m SR=1Cal)

4x 6min ON/ 2min OFF

1)
500m juoksua
Amrap:
10 punnerrusta
10 Boxin ylitystä
10 Rengassoutua

2)
400m/800m koneella
Amrap:
20 KK-heilautusta
15 Istumaannousua
15 Ilmakyykkyä

3 x 500m
- work : rest 1:2 (esim. työaika 2min -> lepo 4min)
- tahti 2-5s alle 1000m vedon keskitahdin (500m avg.)
- RPE 9+

7:30 Basic Endurance CrossFit

17:00 Snatch Technique
18:00 Kipping Movement Technique
19:00 Basic Endurance CrossFit

Clusters

7 sets of 3 x Every 2:30. build in heavy