EMOM40
1. 10 - 12 Burpees
2. 20 - 24 KB Goblet squats 24/16
3. 20 - 24 KB Swings 24/16
4. 10 - 12 DB Thrusters 22,5/15
5. 10 - 12 Box jumps
6. 20 - 24 W.plate overhead lunges 20/15
7. 45sec Plank
8. Rest 😽

high pull + hang clean
4x(3+2)x60%

3 rounds for quality
5 strict T2B
5 weighted pull ups 10kg/5kg
3 back squats 75% 1RM
30s HS

6:30 Front Squat + Metcon
7:30 Basic Endurance CrossFit
8:30 Mobility

12:00 Accessory

15:00 Front Squat + Metcon
16:00 "Jack"
17:00 Mobility
18:00 Mobility
19:00 "Jack"
20:00 Basic Endurance CrossFit

Every 90 sec 5 rounds
I high pull + 2 hang power snatch
II hang snatch + snatch

3 kierrosta käsipainoilla

max toistot vasarakääntö
max toistot hex-punnerrus
1min lepo

Deadlift
4x2r
2 reps in the tank.
2min Rest.

Post any home workouts if you train. Otherwise have a great Sunday

Every beginning 3 min x 4
Dual Kb/db reverse front rack lunge 12-18
Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)

Deadlift 5x50%,
3x60%
2x70%
1x75%
1x80%
ME 85%