50 thrusters 45kg/30kg
5 burpees OTM

3x1min ME Handstand Pushups -rest 90sec

In teams of three row 2km

WOD
4 kierrosta:
- 10 x leuka
- 10 x OHS
- 30 x DU

EMOM 12 min
2 x Power Hang Snatch

10 min EMOM:

Odd minutes 2 x power snatch, 65-70%
Even minutes max reps of DU

Result: DU

Bar MU progressions

• kipping
• kipping pull up
• kipping chest to bar
• kipping belly to the bar
• bar MU with rubber band etc.

If you can do 1 bar MU, try to learn how to do the more.
If you can do several bar MUs in a row, do
5 x 2 weighted ring dips, suitable weight

10 sets, 1 min work 1 min rest
Split jumps
abmat sit ups
KBS 24/16
box jumps
push ups

3 x

8 strict toes to bar
3-5 strict skin the cat

CrossFit tekniikka/voimistelun alkeet