10 min AMRAP
30 DU
10 front squats 50kg/35kg
10 weighted box overs 60cm , 2x22,5kg / 50cm, 2x 15kg

4x 8min ON/3min OFF

A) Row 1500/1200m
20 Burpee over Rower
+
Max Double Unders in the remaining time

B) AMRAP of CINDY

C) AMRAP of
12/9 Cal ”Bike”
10 Box Jump Overs
10 Wall Balls

D) EMOM 8
14 DB Snatches + ME Sit-ups in the rest of the minute

10:00 Strict Pull Ups + Metcon
11:00 Basic Endurance CrossFit
12:00 Mobility

DELOAD

Easy aerobic conditioning
For 40min
A) Row
B) 3 rounds:
8 burpee box step up 60/50
10 plate ground to overhead 15/10

Alternate after partner has done 3 rounds of movements. Continue alternating for 40min.

Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press

A) Clean and jerk

3 x 3+1 @ 65% (3 Cleans + 1 jerk)
3 x 2+1 @ 68% (2 Cleans + 1 jerk)
3 x 1+1 @ 72% (Clean and jerk)

Bent over row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 68%
3x5 @72%

C) Accessory:

3x
30 Weight supported flutter kicks
20 Alternating V-ups

Optional:
3 x 15 DB Bicep curls
3 x 15+15 1-Arm seated shoulder press

6 kierrosta

400m juoksu
20 Kahvakuula heilautus
20 Kyykky

5 sets of Power Clean
Set 1: 3 @70%
Set 2: 2 @80%
Set 3: 2 @82%
Set 4: 2 @85%
Set 5: 3 @80%
- Rest 2 mins between sets.
- TnG sets.

In 20min:
Build to days 2RM Back Squat

Metcon (time)

Buy-in: Tabata bike erg
Right into:
5x
8 Hang squat snatch (45%)
10 Bar facing burpees
Right into:
20/15 Cal bike erg

Rest 4:00

Buy-in: 40/30 Cal ski erg
Right into:
4x
10 Squat clean (45%)
15 Wallball shots
Right into:
20/15 Cal ski erg

Core:
60 Starfish crunches

2 rounds of
4 x 30 seconds ON / 30 seconds off (alternate between a and b twice before moving to next station).

Try to have a considerable speed on each machine or movements!

1a. Row
1b. Burpee over Box

2a. Echo bike
2b. Alt. DB Snatch

3a. Ski Erg
4b. Wall balls

4a. Bike Erg
4b. Double Unders