Max reps of unbroken parallel bars dips.

Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
:30 wall sit hold + 5 tempo air squat
:30 hip bridge hold + 5 tempo hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 1-2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-70-75-75%
rest 2-3 min bwn sets
Strict Press 4x5reps@60-70-75-75% (start each rep as single/pause on front rack)
rest 2-3 min bwn sets
Thrusters 10-8-8-8 reps @60-65-70-75% of 1rm
rest 2-3 min bwn sets

Metcon (at 80-90% effort)
4 sets 2 min on / 2 min off (2 times both parts)
odd sets
3 devils press + 6 step back lunges + 9 kipping hspu
even sets
3 double db power cleans + 6 double db thrusters + 9 toes to bars

scale the reps for hspu and ttb for 5-9 to get unbroken set (goal is to get 2 rounds on that 2 min period) if that more time then finish even the round at 2 min 10 sec and rest 2 min after that before going next one.

Warm up
2-3 rounds
20+20m sledge push + sledge pull backwards (row 1 min)
15 band pull aparts (etunojasta)
10 tempo push ups
:20 Tuck hold on parallettes
then barbell warm up for snatch for few minutes

Weighlifting
tall snatch 3x4reps@25-30%
tempo snatch pull + low hang power snatch + low hang snatch + snatch balance 3x1+1+1+1reps@35-50%
tempo snatch pull + tng power snatch + tng snatch 3x1+1+1reps @60-70%
then 3-5 min emom of:
power snatch + snatch @75-85% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@60-75%
then 5 min emom of:
2 Front squat@75-85%
then 3 supersets of:
5 snatch grip shoulder shrughs@100-105% of 1rm snatch (with straps)
6 alternating leg single leg box jump (30-50cm(
rest 2-3 min bwn sets

Metcon
1000/850m Row @70% effort (18-23 s/m)
3 min rest eikä row 😆
5x175/200m Row @80% effort (23-27 s/m)
30sec rest after each sets
1000/850m Row @90% effort (27-32 s/m)

After last 175/200m only resting 30 seconds and go for 1000/850m row.

Venytellään reidet ja pakarat

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (3x5min amrap/ 1 min rest bwn amrap's)
max calories
rowing,
ski erg
air bike or bike erg
you go, I go!

10 ROUNDS (30 minutes)

• 2 min erg (85%)
• 1 min plank

16:00 Mobility + Core Workout
17:00 Teens
18:00 EasyWod

9:00 Mobility + Core Workout
10:00 CrossFit Total

16:00 CrossFit Total

Active Recovery Workout 45 minutes :

3-4 minutes Jog
8 Jefferson Curls
External rotations, 8 reps each arm
5+5 Wind Mills
3-4 minutes Jog
Banded Pull Downs, 15 reps each arm
1:00 + 1:00 Pigeon pose
20 Sit-Ups

AMRAP
30sec Serratus slide
5/side Assisted hip flexion
5 Roll into stretch
30sec Neck curl

AMRAP
30sec Alt. single arm shoulder flexion
8-10/side Banded glute activation
12 Alt. barbell sidebends
8-10/side Tibia internal rotation

AMRAP
8-12 Barbell biceps curl
30sec/side Prone hip internal and external stretch
8-10/side Deadbug + knee push
8-12 Barbell wrist curl