B2.
2@barbell, 2@up to 98%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups
2-3 renegade man makers

Strenght
2 Sets
8 Shoulder Press @55-65% + 8 Strict Chin Up/hardened ring row
rest 2-3 min
6 Shoulder Press @65-75%+ 6 Strict Chin Up/hardened ring row
rest 2-3 min
4 Shoulder Press @75-85% + 4 Strict Chin Up/hardened ring row
rest 2-3 min

Metcon
2 sets
12/15 calories ski erg or 9/12 calories air bike
4-6 renegade man makers
4-6 burpee pull ups
12/15 calories ski erg or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

EMOM 5:
2 muscle snatch + 1 ohs @ technical

6 x e2m:
2 snatch @ heavy

Bench press 4x9

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min

RDL + BENCH PRESS

*rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min

5 kierrosta laadukkaasti
1 Köysikiipeily
4 Rinnallevetoa kyykkyyn 60-65%

5 kierrosta laadukkaasti
6-12 m HSW 1-3 WW
5-10 T2B

Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then 3 rounds of c&j barbell warm up
1st round) 5 Romanian DL+ 5 strict press + 5 tempo back squat
2nd round) 5 muscle clean + 5 push press + 5 pause front squat
3rd round) 5 clean pull/high pull + 5 tall clean (joka kerta allemenoa alemmas) + 3 push jerk / 3 split jerk

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-50%
3x1 power clean + 1 squat clean+ 1 split jerk @60-75%
3x1 squat clean+ 1 split jerk @80-90% of 1rm
rest as needed bwn sets

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm
perform 3-5 strict c2b/pull ups + 6-8 push ups right after squats. controlled down, fast up)
rest as needed bwn sets

Metcon
12 or 15 minutes EMOM
1) Ring Muscle Up x 2 small sets inside 45 seconds OR 1 set of c2b/pull ups + 1 set of push ups inside 45 seconds
2) Deadlifts x 10 reps @100/70kg tai maksimissaan 50% ykkösestä
3) Bike Erg x 15/12 calories (masters 45+/scaled 13/10 calories)

Basic Endurance CrossFit 45

800m Jog
20 Box Steps-Ups
20 Australian Pull-Ups
20 Mountain Climbers
800m Jog
10+10 Suitcase Deadlift
10+10 One Arm DB Press
20 Goblet Squats

In teams of 3

A) 4 min + 4 min rest 1 min between
Max cal assault bike
Max reps burpee shuttle run

Rest 2 min

B) 1 rep max fatbar power clean

Rest 2 min

C) Relay race
15 db deadlift + 10 db stoh + 15m front rack walking lunge