For time:
3 rounds:
10 T2B
15 WB 9/6kg
40 DU

• Rest 2:00

2 rounds:
10 T2B
15 WB 9/6kg
40 DU

• Rest 1:00

1 round:
10 T2B
15 WB 9/6kg
40 DU

Warm Up
2 rounds
20/16 calorie row
15/12 calorie assault bike
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
CrossFit Total 1 training, building to heavy triple on each movement
Back Squat 3reps @30-35% to start and finish at 70-75%
Shoulder Press 3reps @30-35% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @30-35% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75% of 1rm.

Accessory Work
2 sets of bulgarian split squat 6-8 reps R/L @2xdb's on front rack hold
rest 30s bwn leges, 2 min after both legs
2 sets of seated strict db press 6-8 reps @2xdb's (other db on
front rack hold when other pressing, rest 2 min bwn set
2 sets of single leg RDL 6-8 reps @2x db's
rest 30s bwn legs, 2 min after both legs
2 sets of 30-40 weighted russian twists @5/10kg + 20 v-ups
rest 2 min bwn sets
Keep controlled tempo all the way down. faster up.

A:
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Hang Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70% / 0:03 pause above knees)

Partner WOD, 4min ON - 1min OFF x6, YGIG, alt. between a, b & c:

a) AMRAP of Cindy:
5 pull-up/jumping kipping pull-up
10 (elevated) push-up
15 air squat

b) 32/24cal machine
remaining time kb/db box step-up

c) AMRAP:
20 Russian twist (russian twist: both sides=1)
30 plate GTOH (go heavy!)

Cindyn toistot saa jakaa miten haluaa, ei tarvitse tehdä kierrosta kerrallaan.

HUOM! Molemmat versiot päivän treenistä voi tehdä päivän kaikilla tunneilla

5 Sets x Every 4:00

8 Dual DB Incline DB Row
1:00 Plank Hold

YGIG 3 kierrosta aikaa vastaan

70 Istumaannousua
140 Tuplaa/Sinkkua
500m/1000m Koneella

*Toistot saa jakaa miten vaan

Tc: 30min

#MetCon |21-15-9 reps for time of:

• BB bench press (40/20 kg)
• DB chest flyes (12/6 kg)
• DB pullover (16/8 kg)

*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 70%, 1+1@75%, 1+1@75%, jerk-%, rest btw sets 2min

Bench Press

8-8-6-6-4-4

Go Every 3:00