3@up to 85%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

4x 12min

1)
20cal koneella
5+5 yhden jalan mavea
5+5 pystypunnerrusta
5+5 renegade row

2)
10 tuulimyllyä
10 skorpioni
5-8 joogapunnerrusta
5-8 lapavetoa
20s/puoli etureiden venytys seinällä

In teams of 2.
AMRAP 40 mins
30 Power Cleans @60/43kg
300m Row
30 Toes to Bar
300m Row
30 Air Squats
300m Row
GOAL: 5+ rounds
*One person works at a time. Split as needed.

Hang power snatch
8x2r @ 75% from best power snatch
Go every 60s.

Warm up lifts:
3@50%
3@60%
3@65%

15:00 Front Squat + Metcon ( 5.1.2024 )
16:00 Basic Endurance CrossFit

18:00 EasyWod

5x3 @ 80-85 % + max reps @ 80-85 %

Push Press at tempo 41X2,
4-5 x 5-6 reps, rest 120 sec between sets.

Tempo: 4 sec down, 1 sec on shoulders, eXplode up, 2 sec top hold

AMRAP 12 min:

3 Wall Balls
1 Hand-release Pushup
6 Wall Balls
2 HR PU
9 WB
3 HR Pushups
12 WB
4 PU
15 WB
5 PU
18 WB
6 PU
21 WB
7 PU
24 WB
8 PU
... continue as long as possible.

Every round
+3 wb
+1 hr pu

Hang power clean 1R
1-1-1-1-1

Post five heaviest successful attempts, rest into comments

Turkish Get-Up

Build up to a heavy single (= Training Max)