30 cleans 70kg/50kg
200 DU

10:00 Basic Endurance CrossFit
11:00 "Murph"
12:00 "Murph"

Penkki 1x90%, 3x3x86%

Ylileveä penkki 3x6 (noin 70%, "touch and go"), kontrolloi alaslaskua!!

Ojentajat kumpparilla 5x15

Ojentajat otsalta 5x8

Thruster Ladder

EMOM 20 min
0-5 min: 5 reps @70%
5-10 min: 3 reps @80-85%
10-15 min: 1 reps @90-95%
15-20 min: 5 reps @60-70%

*Voi tehdä pareittain, jos paljon porukkaa tunnilla.

3x10 Back Squat
Rest 1,5-2min

Every 30s 10 rounds:
1 Squat Clean / 60-70%

EMOM12:
1. 150/100m Row
2. 10 DB Lunge
3. 10-20 AbMat Sit-Ups

MACHO MAN

On the minute (go as far as possible):
3 power clean
3 front squat
3 s2oh
(rx: 50/35kg, rx+: 60/40kg)

Front squat
5x3r @ 80%
Followed by 3 box jumps.
Rest app. 2min btw. rounds

For total time:
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Double Unders
50 Wall balls (20, 14)
Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 DB Single Arm Push Press (50, 35#)
50 Double Unders
Rest 2:00
500 Meter Row/ 500m Skierg /25-20 Cal AB
50 Wall balls (20, 14)
50 Double Unders

Time Cap = 25:00

30-20-10:
Dumbbell Power Snatch 22,5/15kg
Wallballs 9/6kg

Directly Into...

10-20-30
Burpees
Calorie Row

*Women 9-15-21 Calories

Partner WOD

With partner (each) for time:

10-9-8…….1 Floor press 80/55 kg
1-2-3-------10 Devil´s press 22,5/15 kg DB´s

You go, I go one round at a time.

TC: 22 min