For time:

Run 300 Meters (6 rounds)
30 Wall Ball (6/8 kg)
15 Toes to Bar

Rest 4 minutes -

For time:

Run 150 Meters (3 rounds)
20 Wall Ball (6/8 kg)
10 Toes to Bar

Snatch, Clean & Deadlift ladder

Perform 1 lift and add 10/5kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Add up the 1RM of each movement and post the total weight!

30 Thruster (42.5/30kg)
30 Burpee over bar
30 C2B

5x 80%
3x 85%
1x 90%

5 kierrosta

8+8 matkalaukku maastaveto kahvakuulalla
10+10 kahvakuula vauhtipunnerrus
1min teräsmiespito

Laadukkaasti, ei aikaa vastaan. Liiku kuitenkin liikkeestä seuraavaan sujuvasti.

21-15-9:
- Power snatch
- Overhead squat
- Box jump overs

Rx: 42.5/30kg

(Time cap: 9min.)

RestDay!

8-9 Painstorm XII
12-13 Painstorm XII
16-17 Weightlifting, Clean
17-18 Painstorm XII
18-19 Mobility
19-20 Basic Endurance CrossFit

10 min AMRAP
6 HSPUs
12 Goblet squat 24kg/16kg
24 DUs

AMRAP 18:00 of:
30m Split Carry 1 KB Overhead + 1 in Front Rack (change sides half way)
30m Sled Push @ small sled and light
Rest 1:00-1:30 between efforts.

• Score = 19.2 guesses

Kyykky 3x7xmax8

SitUps 5x10-15 (lisäpaino niskassa)

Penkki käsipainoilla 3x10-20

Facepulls 100 toistoa