5-5-3-3 front squat

• leave two reps in the tank in even set
• rest as needed

For quality 40 min

400m run
15 HSPU
10 Deadlift 70/52kg
15 kipping c2b

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Goal & Intensity:
Improve aerobic capacity and movement control in gymnastics and barbell work.
RPE 6–7/10 – steady, sustainable pace.
Execution:
As many rounds as possible in 40 minutes
Progress: Keep moving smoothly and focus on quality in each movement.
Tip: Scale from the start instead of starting too hard and then survive for 40 min.

1 leuka
1 T2B
4min AMRAP

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Straight Arm Jump (Bar MU)
-Jumping Bar MU
-Rubber band Bar MU

CrossFit Iisalmi Row Marathon progression!

EMOM 20
1) 8-12 chest to bar
2) 8-12 hspu
3) 8 + 8 L+R DB snatch 25/17.5kg
4) rest

5 x every 4 min
16/12 cal Bike
5 Deadlift
4 hang squat clean
3 stoh
10 toes to bar

• pull-ups, butterfly pull-ups, chest to bar, bar muscle-up

Deficit Deadlift

5 Sets of 5. ( 50 - 70 % )

Go Every 3:00

3 rfq:
qs pull ups (strict)
qs ring dips