10 min alkavalla minuutilla

3 yleisliike
max toistot seinäpallo

Cooling Down Run, Row, Bike, Swim

Or

Accessory workout 12 minutes of:

5+5 Windmill
5 Downward Dog
15 weighted sit ups
1:00 Plank hold

Thruster 3-3-3-3

Kelly prog. 2

3 Rounds
600m run
15-20-25
Box jump
Wall ball
1 min rest

16min Emom
(1) ringrow/pullups/c2b 5-20
(2) situps/v-ups/ttb 10-20
(3) squats/pistols 15-20
(4) REST

50 DB burpee squat-clean & jerk for time (2 x 35 / 2 x 25 lbs)

WEIGHTLIFTING

C&J Doubles. Drop and go. Cleans anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

8-9 Basic Endurance CrossFit
12-13 Basic Endurance CrossFit

16-17 1/2 Murph
17-18 Snatch Technique
18-19 Snatch Technique
19-20 Basic Endurance CrossFit

Optional Accessory

CONDITIONING

20min AMRAP:

20/15cal Row
15 Box over Jump
10 C2B

RPE 3 to 4, go by feel

15 min max weight
3 deadlifts
3 hang cleans
3 jerks
3 back squats
3 OHS