6 sets of Power Clean
Sets 1-3: 2 @70%
Sets 4-6: 2 @75%
- Rest 90sec btw sets

Rive ja työntö

2-3sets:

10-20s ring support
10-20s bottom of ring dip
10-20s hollow hold

rest as needed between rounds

4 sets:
2min ON / OFF:
24/20cal Row
AMRAP DB Hang Snatches 22,5/15kg
- Give it gas! This is all out, full throttle!!! 🥵💦💪🏼

For time @sustainable pace

40 x box step ups
200 x single unders
25 x burpee
400m run
50 x wall ball @9/6kg
300 x single unders
25 x burpee
500m row
60 x lunges
400 x single unders
25 burpee
600m ski

Tc: 40 min.

2× 1+5@barbell, 1+5@up to 75-77%, sn-%, rest btw sets 2min

Basic Endurance CrossFit 48 minutes of :

3-4 min Cardio
14 Gorilla Row
10 Front Raise
30 Russian Twist
3-4 min Cardio
14 Reverse Lunges ( weights )
10 + 10 Calf Raise ( weights )
20 Tuck Ups

4 rounds (18min):
90sec Burpees
90sec Machine Cal
90sec Rest
- Try to keep a steady pace and score the same amount of reps each round

*1-3sec pause at the knee *cl grip

2× 3+3@55-60%, 2× 3+3@60-65%, jerk-%, rest btw sets 2min

1@up to 75-80%, rest btw sets 2min