Shoulder Press
5 x 3

No dipping under the bar! Only arms!

For time:

100 cal Macine
50 Burpee
50 Air Squat
25 DB Deadlift 22,5/15kg
25 DB Hang Clean 22,5/15kg
25 DB Front Squat 22,5/15kg
25 DB Push Press 22,5/15kg
20 Toes to Bar
20 Push-Ups
10 Chest to Bar Pull-Ups
10 Devils Press 22,5/15kg
5 Rope Climbs/Burpee to target

Compete: Use 2 Dumbbells.

3 Rounds for quality:
8/8 Side plank rotation
20-30s/20-30s Single leg wall sit

3 hang power cleans (42,5/60 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

4 x AMRAP 4:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

Maastaveto max1

Find 1RepMax:

Back Squat
Deadlift
Bench Press

4x 4min ON 2min OFF

A)
12 Boxihyppyä
6+6 Käsipainotempausta
12 Istumaannousua

B)
400m Koneella (pyörä tuplamatka)
AMRAP: Viivajuoksu

Intervals 30s ON/30s Off
1) shuttle run
2) sit up
3) s.a devils press
4) box jump over

15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42,5 kg)

Scaled WOD
5 rounds for time:
12 push jerks (20/30 kg)
9 ring rows
6 sumo deadlift high pulls (20/30 kg)

7:30 Basic Endurance CrossFit

17:00 Mobility
18:00 Kipping Movement Technique
19:00 Basic Endurance CrossFit