Every 90s for 8rds
3+1 Clean&Jerk
– T&G
– Start 60% 1RM C&J
– Squat Clean!

3×3 Pause Front Squat
– 2s pause @ bottom of the squat

Pistol Squat
skills & Strenght
https://www.youtube.com/watch?v=M4QFIayK6jE

WOD
”Baseline”
Row 500m
40 x Air Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

Lepo/Mobility
Mobbailut 17:00

Team WOD
4 persons/team
100 x WB/pair
25 x Team Syncro Bar facing Burpee
50 x Syncro T2B
25 x Team Syncro Bar facing Burpee
100 x Clean & Jerks / pair
clean & jerk 50/35

Bench Press
5-3-1-1-1

Weighted Pull Up
1 RM of the day

Lepo/Mobility
Mobbailut 6:30 & 18:30

Partner WOD
A 10min amrap
Row distance
-change every 250m
You go I go

rest 2min

B
You go I go
10min Amrap
2-2-4-4-6-6-8-8..
Hang Power Snatch
OHS
Bar Facing Burpee

Bar weight 60/40

CrossFit Total
3 attempts
Back Squat
Shoulder Press
Deadlift
max weight

Ring Mu Skills

WOD
EMOM 21min
1. DU 10-30 + 1-4 Ring MU
2. 10 WB + rest of the min
KB Swing 24/16
3. Rest