3000m row
1200m run

1) Wide Stance Box Squat: 5 x 5 @60% of Monday's 3RM or 50% of 1RM Back Squat, every 90s.

2) KB Squat Jumps: 4 x 5. Rest 60s.
- max height on each rep.

Wod
3 Rounds
40s work /20s rest
Row
DU
Burpee

Gymnastics
9 min emom
Mu kääntö 1-3
False grip leuka 1-5
Nojapuu dip 3-10

9 min emom
Dipin yläasento ja ala-asento 10-15s
Leuan yläasento 5-20s
Pitkä lankku (seinää vasten) 10-20s

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2

Teams of 3
For time:
120 power snatch 35/25
120 box jump
12 rope climb
90 power snatch 42,5/30
90 box jump
9 rope climb
60 power snatch 52,5/37,5
60 box jump
6 rope climb
30 power snatch 60/42,5
30 box jump
3 rope climb

Wod
For Time
50-40-30-20-10
DU
10-8-6-4-2
Power snatch 45/30kg

Snatch complex
7x1 snatch high pull
(2s pause below knee) + 1 snatch (2s pause below knee) +
1 snatch

9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Core
16:00 Core
17:00 Basic Endurance CrossFit

.....Are you ready for "Murph"?