E3MOM x12 w/ partner:
a) Ski erg (both ski)

b) "AMRAP" (YGIG):
20 T2B / kipping knee raise
60 DU

c) bike erg (both ride)

d) "AMRAP" (YGIG):
8 s.a. db devil's press (17,5 / 10, burpee-osassa askella ylös ja alas mennessä)
12 weighted box step over (60/50)

RPE 6 / Zone 2 (60-70% HR max).

Warm Up

Some overall mobility
then
2 rounds of :
1:30 cardio machine
3 snatch high pull
3 muscle snatch
3 ohs + 3 snatch balance
rest 15-30 sec
3 muscle cleans
3 front squats
3 strict press
then warm up for snatch weight

Weightlifting
Every 1.5 min for 6 minutes
4-6 tng power snatches @light weight (25/35KG OR 30/42.5KG)
rounds 1-2 : power snatches
rounds 3-4: squat snatches TNG lifting

rest and prepare for clean&Jerks for 5 minutes

Every 1.5 min for 6 minutes
4-6 tng power clean&jerks / hang squat clean thrusters @light weight (30/42.5 KG OR 35/52.5KG)
rounds 1-2 : power clean&jerks
rounds 3-4: hang squat clean thrusters

Metcon
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 3-4 reps @7.5-10/12.5-17.5kg's
min 3 - box jump, step down(sharp) x 8-10 reps

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
400m run @very easy/easy + 2x4-8 strict ring dips/ring push ups, rest 30-45s bwn set
Rounds 3-4:
3 min cardio @very easy/easy + 2x6-8 toes to bars/strict knee raises, rest 30-45s bwn set
Rounds 5-6:
400m run @very easy/easy + 2x4-8 strict pull ups or banded strict pull ups , rest 30-45s bwn set
Rounds 7-8:
3 min cardio @very easy/easy + 2x30-50m sandbag bear hug carrying or DBL KB FRONT RACK CARRY, rest 30-45s bwn set

8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Shoulder Accessory
18:00 Clean & Jerk, technique
19:00 Basic Endurance CrossFit

AMRAP 38, partioned anyhow

100 Calories Bike
100 Push-Ups
100 Wallball
100 Box Step-Ups
100 Calories Row
100 Ring Rows
100 Lunge Steps
100 V-Ups

Power Clean
3x1@75%
3x1@80%
3x1@85%
3x1@90%
Go every 1 min!

Front Squat

5 x 3 @ building

Go every 3:00

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:00 row
1:00 ski
5 inch worm with push ups
10 kb swings @8-12/12-16 and second round 12-16/20-24kg
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Workout
Emom 24
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups / box hspu / z-press with 2x db's x 8-12 reps
min 3 - ski erg x 8/10 calories
min 4- kb swings x 8-12 reps

Accessory Work
2-3 sets
12+12 single arm bicep curls
12+12 single arm behind neck tricep turn with 1 db
12-15 wrist curls with 10/15 kg barbell
rest 30s bwn movements, rest 2 min after full round.

Zombie Squat

3 x 3 @ moderate weight

SO 2:30

Kyykky 3x3x80%

Maastaveto 2x1x85%

Jalkanostot maaten 3x12
-lisäpainolla

Reisikoukistus 3x20