For time:

20 alt. Pistols
20 STOH 60/40
20 straight leg abmat sit-ups
20 alt. Pistols
15 STOH 60/40
15 SL abmat SU
20 pistols
10 STOH 60/40
10 SL abmat SU

Timecap 15 min.

Partner workout

For time
40 DB snatch 22,5/15
AMRAP box jump over 60/50
30 DB snatch 22,5/15
AMRAP box jump over 60/50
20 DB snatch 22,5/15
AMRAP box jump over 60/50
10 DB snatch 22,5/15
AMRAP box jump over 60/50

Both working at the same time.
Twist: If you need to rest, you partner has to stop also while resting.

3 rounds for time
1 rope climb
8 ring dips
10m HS walk

Ryhmä 1:
-maastaveto 6x5x65%
-2lankun penkki 6x8x80-90%
-suorinjaloin mave 4x12x40%
-situps 4x20

Ryhmä 2:
-kyykky 3x6x70%
-vinopenkki 4x6x55-65%
-etukyykky 4x5x40-50%
-kulmasoutu 6x8x25-30%

6:30 Basic Endurance CrossFit
7:30 Snatch of this week
8:30 "The Gauntlet"

12:00 Pull Ups + Ring Dips & Metcon

15:00 "The Gauntlet"
16:00 Clean & Jerk of this week
17:00 Pull Ups + Ring Dips & Metcon
18:00 Basic Endurance CrossFit
19:00 "The Gauntlet"

2-3 hlön tiimissä

10K soutua tai hiihtoa

Tai

20K pyörällä

-Aina kun oma vuoro on tehty:
5-10 Strictiä T2Btä tai jalkojen nostoa
8-10 Russian twistiä levypainolla

12min amrap:

2-4-6-8-10-12-14-16-...jne...

• swingi (amer.)(N 16kg / M 24kg)
• wall-ball 3m (N 6kg / M 9kg)

Deadlift against a band
8 x 3 @60-65% every 60s.
- Bit heavier than last week

EMOM 30

1) 12 Alt goblet step back lunge
2) 12 Alt DB Snatch
3) 12 Goblet Squat
4) 8 + 8 Push press
5) Rest

*Challenging weight, KB or DB

Barbell complex; Heavy single
1 power snatch
1 hang power snatch
2 OHS
4 OH lunge