6x1, as heavy as form allows.

Deadlift, 3 x 3 85 %

Back squat

5-4-4-3

E3MOM / 2-3reps in tank

Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00

Record details including your rest periods.

Prep wod for Nobull CrossFit Open 22.3

45min

Hietsu Run / Sörkkä Run
(Start and end with 3min walk)

then on remaining time:

Repeat for quality:
10 x Good morning
20 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up

5 x 5 OHS

• leave two reps in the tank
• rest 3-4 min btw sets

40 min in pairs

Row
while your partner performs:
3 Rounds
6 Barbell push up
8 Ring row
10 Box step up

@ 60-70%HR

EMOM 12
1) 3 High hang power snatch
2) 3 Hang power snatch
3) 3 Power snatch
@ max 70% pwr sn

YGIG/round
3 x AMRAP 8
8 Box Jumps
8 Power Cleans 50/35 kg
2 min Rest
10/8 Cal Bike
8 STOH 40/30 kg
2 min Rest
10/8 Cal row
8 Thrusters 30/20 kg