4x2 Back Squat @ 5RM

12 x 2 min on. 1 min off

1. Wall balls @9/6kg
2. Burpee Box step up
3. Walking lunges w/slamball @9/6kg
4. Kb swings @20/16kg
5. Cal. Row/ski
6. Amrap cindy: 5 pull up 10 push up 15 air squat

Bench Press 8 RM

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 EasyWod

...Next Deload..

20min EMOM
1.min 10-15cal ergo
2.min 10-25 sit ups
3.min 8-12 bar over burpees
4.min 10 Deadlifts (50/80kg)
5.min rest

Squat Clean
2-2-2-2-2
Start Moderate-Heavy and build to Heavy 2-Rep
Rest 2 mins between each set

Raaka rive+rive+rive polven alta 5 x 1+1+2 75% maasta lähtevissä 3 sec ykkösveto
6 x Go every 2 min vauhtipunnerrus + 2 työntö 2 sec pause kiinniotossa. lisäys ed. viikkoon

AMRAP 7 mins :
1-2-3-4...
Power Clean, 70/50 kg
Front Squat, 70/50 kg
Shoulder-to-Overhead, 70/50 kg

After each set complete 40 DU or 60 single under!

Accessory:
Every 1 min for 6 mins, alternating between:
20 Banded Hamstring Curls
Chinese Plank, 30 secs

Every 2:30 for 5 sets

1x [ 1 Pause Front Squat + 2 Front Squats ]
@ 80-85% of 1RM
- keep 3 sec pause at bottom of first squat

6 sets (alt. A&B)
2 mins ON/ 1 min OFF

A:
10 Shuttle Runs, (1 rep = 2x7,5m)
max reps in remaining time Burpee Pull-ups

B:
20/15 Row Calories
max reps in remaining time Dumbbell Box Step Overs, 22.5/15 kg, 60/50cm