Accessory Workout 15 minutes:

20m Walking Lunge 2x24kg KB/ 2x16kg KB
5-10 Strict Pull ups
30 Russian Twist.

5 Rounds for time:
15 Kettlebell Swings 32/24kg (eye level)
400m Skillmill run
40 Double Unders

Scale running to 2:40 AB, Ski or Row

A. 7min AMRAP
7 C2B
14 Push press 35/25kg
21 Double unders

2min Rest

B. 7min AMRAP
7 T2B
14 DB-Snatch 22,5/15kg
21 Double unders

2min Rest

C. 7min AMRAP
7 Bar over burpee
14 Deadlift 60/45
21 Double unders

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 60-90sec Plank Hold (loaded if needed)
2) 1-2 Skin the Cat video

RPE 3 to 4

EMOM 10
1. 50m Pinch Grip Farmers Walk
2. 40s L-sit

1&4) 6 Pull-Up, 12 Wallball
2&5) Run around the box, max rep KBS (24/16kg)
3&6) 8 Deadlift, 8 Bar over Burpee

6:30 Clean&Jerk Technique
7:30 Basic Endurance CrossFit
12:00 Clean&Jerk Technique
16:00 Voimistelu, sama kuin tiistaina
17:00 Snatch, Technique
18:00 Core
19:00 Basic Endurance CrossFit

Interval
2 rounds
4 min work/2 min rest
A)Run 200m
BMU 3/C2b 6/ Pull up 9
B) Row 250m
Altenating Dumbbell hang clean and jerk 22,5/15kg

3-4 Rounds
Farmers walk 60m
Dragon flags 4-6
Box pistol squat 6L/6R

Shoulder press 3 x 8 rep