15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Teens
18:00 EasyWod

E4MOM x8, alt. between a & b:
a) machine
b) "AMRAP":
1-3 wall walk / 2-4 feet on box wall walk
4 sandbag over shoulder
6 goblet curtsy lunge, L
6 goblet curtsy lunge, R

Jatka b:ssä aina siitä mihin edellisellä kierroksella jäit.

RPE 7

3-5 rounds
KB Thrusters x 8-12 reps
perform new set every 2 min. (RX weights 24kg's / 16 kg's)

1@up to 100 - 100+%, rest btw sets 3-5min

*example up to 5@55%, 4@60%, 3@70%, 1@80% -...-100+%

4 rounds for time of:
5 Clean & Jerks, 60/43 kg
10 Bar Facing Burpees
5 Hang Squat Cleans, 60/43 kg
10 Bar Facing Burpees

Timecap: 15 mins

2-3sets:

10+10 kb side bend
30+30m s.a farmer carry

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 plate row
5+5 plate strict press
10 plate squat
then some mobility and enjoy the strenght training part

Strenght
Building to moderate heavy triple on each movement
Back Squat 3reps @50-55% to start and finish at 70-75%
Bench Press 3reps @50-55% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
2x 3 snatch pulls + 3 high hang power snatch +3 snatch balance 30-40%
2x2 snatch high pull + 2 hang power snatch + 2 snatch balance @45-55%
3-5x1+1+1 power snatch + hang power snatch + snatch balance @60-70%
rest as needed bwn sets

Strenght
Deadlift 10-10-6-6-6 reps @50-55-60-65-70% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
5 ghd sit ups + 5 kb swings, add weight + 5m hs walk
rest 1-2 min bwn set

Metcon

3x2 min on / 1 min off
10-15 ghd sit ups
10 kb swings @20-24/28-32kg
max meters hs walking in remaining time in 2.5-7.5 meters at once. or x-reps of wall walks or double unders

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

1A) Back squat 3x6x75%
1B) Strict HSPU 3x6