3 TnG power cleans + 1 Split Jerk
- Go by the feeling

FOR TIME: TC 7min

3 Rounds:

5 Clean 42,5/ 60kg

10 Pull up

Bench Press Ladder

3x 8-7-6

1: 4-6 reps in tank

2: 2-4 reps in tank

3: 1-3 reps in tank

Sumo deadlift 5x3

5RFT
5 Ring Dips
10 box jumps
15 RKBS 32/24 kg

Barbell Complex: Build to a challenging set over the course of 5-6 sets.
- 2 Power Clean + 2 Front Squat + 1 Thruster

10:00 Voimistelu
11:00 Open 20.2
12:00 Basic Endurance CrossFit

Lämppä 10 minuuttia
5 Korkealle boksille kyykkyn hyppy
10+10 Banded pull apart
5 Valakyykky
5 Voimatempaus
5 raakatempaus

Lantiolta tempaus + puolesta reidestä tempaus
(2x1+1)x70%
(2x1+1)x75%
(2x1+1)x80%
(2x1+1)x75%
(2x1+1)x80%
(2x1+1)x82-85%

Kyykkyyn työntö niskasta, työntö ote

1x80%
1x85%
1x90%
1x95%
1x100%
1x105%
1x110%
1x115%

Takakyykky
3x75%
3x80%
3x85%

For time:
90-60-30:
Double Unders
45-30-15:
Wallball Shots (9/6kg)
15-10-5:
Single arm devil press@ 22,5/15 kg
TC:20min

AMRAP 6 min
15 WB
15 weighted situps (ball)