Strength (load)

Deadlift 3 sets of 1, AHAP.

28 Min AMRAP;
40/30 cal row
30 t2b
20 Strict HSPU
15 C&J 60/40kg

Split everything as ygig

Split Jerks from rack 6x2 reps @60-80%
Perform good and balanced split position, also we want to fast on jerks.

4 rounds for time of:

Run 400m (or 1 x 6 floors of stairs)
20 x Burpee

Record time and other details.

RX'd
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Wearing a 9/6kg weight vest

1/2 Murph
1 mile run
50 pull ups
100 push ups
150 air squat
1 mile run

Time cap: 60 min

Cool down: post a pic and use hästäg crossfitkehä and tag @crossfitkeha and get ready to be reposted

Skaalaukset:
Leuat hyppyleukoina/ring rowna
Punnerrukset matopunnerruksina

Varaa evästä mukaan nautittavaksi heti treenin jälkeen. Nesteytä itsesi kunnolla ennen, aikana ja jälkeen. Älä ylilyö ja ole fiksu skaalauksien kanssa. Olkoon voima kanssasi!

Push press 5 sets of 5. AHAP! Go Every 4:00.

"Soutuprogressio 1/6

Metcon (time)

With partner 12 rounds (each) for time:
250m row
*YGIG

Timecap: 28 min"

For time (Timecap: 12min)

5 rounds of

• 200m Row
• 10 Thruster 30kg/20kg
• 6 Pull up

In 20 minutes:

• touch and go clean and jerk triples

Add weight and find a heavy set of three. After the heavy set, take some weight of the bar and do a few good sets of five. Concentrate on efficient technique.

Back Squat 4x6x60%