30min PK HR 60-65% tai voit pitää kokonaan lepin.
Älä tee pidempää kuin 30min.

Unbroken meets Häjyin
21-15-9
Wall balls 9/6
Box jump overs
Devils press
-2min rest-
Amrap 10
60 Du/120 singles
50 Stoh
40 Snatch
30 Db box overs
20 T2b
10 Db squats
-2min rest-
9 Pull ups
6 Front squats 50/35
9 Hspu/Hr push ups
15 Pull ups
6 Front squats 50/35
15 Hspu/Hr push ups
21 Pull ups
6 Front squats 50/35
21 Hspu/Hr push ups

E6MOM x5:
200-400m run
10 double db devil's press (2x22,5 / 2x15)

Tavoitekierrosaika < 3:30 / TC: 4min / kierros.

Skaalaus: Skaalaa painot sellaiseksi, että pystyt tekemään 10 toistoa putkeen sekä juoksumatka niin, että juoksussa kestää noin 2min.
RPE 7,5-8,5

7:00 Mobility
8:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Basic Endurance CrossFit

9:00 Basic Endurance CrossFit
10:00 Kipping Movement Technique
11:00 Mobility

15:00 Snatch Technique
16:00 Basic Endurance CrossFit
17:00 Mobility

Go every 4:00 x 4 sets
7 Kipping Pull-ups
15 Toes To Bar
20 Barbell Rows
30 Double Unders

Rows should go in 1 or 2 sets
Rx+: 2-5 Ring Muscle-ups for Pull-ups

Extra:
Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
15 goblet squats
15 ring rows

Strenght
4 sets
5 front squat @50-65%
rest 1 min
5-10 hardened ring row
rest 2-3 min

Metcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) American Kb Swings x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Burpees x 8-12 reps

EMOM8

1 Clean pull + 1 Squat clean Huom!

Painot noin 50-60% of 1RM clean.

EMOM10 (empty barbell)
1. 5 clean pull bellow the knee (slow)
2. 5 muscle clean bellow the knee
3. 5 power clean bellow the knee (2s pause et the catch)
4. 5 tall clean
5. Rest

Clean complex with light weight:
E2M x 6
2 clean pull (slow) + 1 power clean with 2s pause at the catch + 2 high hang squat clean

Huom! Kevyet ja tekniset painot (n.30-40% of 1RM clean)

EMOM9 Lower
1. 6 - 8 Hamstring curls on rower
2. 6 - 8 Goblet cyclist squat
3. 30/30s. Copenhagen plank

rest 2 min

EMOM9 Upper
1. 6 - 8 Strict pullups / chin ups
2. 8 - 10 Push ups - add weight 😏
3. 8 - 10 Hammer curl into press