8min alkavalla minuutilla

1. 2-3 seinällekävely
2. 4-6 tiukka varpaat tankoon

For 5 sets:
AMRAP in 2 mins of:
9 Russian Kettlebell Swings, 32/24 kg
6 Hand Release Push-ups
3 Bar Muscle-ups

Rest 1 min between each set.

Scaling:
Bar Muscle-ups / Strict pull-ups / 6 ring heavy ring row

9 sets:

4 x hang power clean + 2 squat clean 70-80%
5 x hang squat clean Find heavy!!

9:00 Snatch Technique
10:00 Basic Endurance CrossFit
11:00 EasyWod

...NEXT DELOAD...

For Time:

Run 12km

Penkki 3x3x85%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat kumpparilla 5x15-20

Band-pull-aparts 4x25
-kämmenet ylöspäin

For time:
30 Floor Press (60, 35 kg)
1k Row
30 Floor Press (60, 35 kg)

*Time cap = 10:00

A) Kipping for toes to bar
- Linking together practice

B) Kipping with 'hip pop' for pull-ups and muscle ups
- 1) Get behind the bar (:45 on video)
- 2) Hip pop (1:45 on video)

2 rounds of:
60s erg
5 dive bomber
10 samson lunge stretch alt.
10 scorpion alt.

EMOM9: (40s on / 20s off:)
1) row/bike
2) DB hang clean to overhead alt.
3) burpee / burpee over DB

-> nosta vauhtia joka kierroksella!

Kyykky 4x2 (80-82,5-85-87,5%)

Etukyykky Max5
-nousu päivän max5-rautaan
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-ei fail!!!