4-5 sets:

50 DU
15 ttb
10 OHS @60/40kg

rest 2min between sets

Target under 2min, scale weight or rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

AMRAP 14

10 Dual DB push Press
25 Sit-Ups
10 Ring Rows
250m Bike

"BEC 50"

20-22-24-26-28...
Calories Row
10-15-20-25-30...
Air Squats
20-22-24-26-28...
Calories Bike
20-25-30-35-40..
Sit-Ups

EMOM32:
a) 1-3 rope climb / 2-4 ankle lock / 2-4 lying to standing
b) 3-6 double db devil's press (2x22,5 / 15)
c) 20-40 DU / 30-60 SU
d) rest

Rasittavuus: RPE 7-8,5, työaika 20-45s / min. Säätele työmäärä oman päivän intensiteettitavoitteen mukaan.

Basic Endurance CrossFit ( HR Zone 2 in ergos )

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg

1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, pp-%, rest btw sets 2min *up to example 50-55-60%

EMOM24:
a) Favorite upwards pulling movement (strict / kipping pull up, C2B, BMU...)
b) burpee over obstacle
c) Favorite upside down movement (wall walk, HSPU, HSW, HS hold...)
d) rest

Work 30-45s / min, choose reps accordingly.

-80/56cal row
-60 wall ball 9/6kg
-40 alt. DB snatch 20/15kg

6x3
-start easy, build to heavy/ moderate heavy
-1-2min rest