Amrap (kalorit):

• 5min SkiErg
• 1min lepo
• 5min BikeErg
• 1min lepo
• 5min soutu
• 1min lepo
• 5min assault bike

Tulos kaikkien toistojen yhteismäärä. Kommenttiin laitekohtaiset kalorit.

Power jerk
9x3r @ 75%
Go every 45s.

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.
- Match or improve on last week if possible

B) Hybrid Stance RDL
4 x 8-10. Rest 90s - 2:00

12 min EMOM
7 FRONT SQUATS 70kg/50kg

EMOM 10
3 Power Cleans
3 Front Squats
3 Push Jerks

10:00 Basic Endurance CrossFit
11:00 Deadlift + Metcon
12:00 Mobility

...are you ready for unknown ?

E2MOM for 12min (6 rounds total)
5 x Bear complex 50/37,5kg
-Power clean
-Front squat
-Push press
-Back squat
-Push press
40 Double unders

3-4 rounds:

10-15 GHD sit up
15/12cal row (fast sprint)

AMRAP 8
5 Hang Squat Clean 60/40kg
5 Bar over Burpees

21-15-9
Thrusters @ 42.5/30kg
12-9-6
Burpee Box Jumps @60/50cm

Rx+: @52.5/35kg
Scaling to lower reps/weight to go unbroken e.g. 15-12-9 / 9-6-3
TIME CAP = 9:00