Every 3'min for 5 sets:
3 Push presses

Rest 3'min

Then…
1 Rep @ 85%
1 Rep @ 75%
1 Rep @ 65%
1 Rep @ 55%

Every 3'min for 5 sets:
5 Bar muscle up / Band / From box / From floor

Rest 3' min

Then...
1'min of Max reps or 1 set unbroken

Amrap 8'min

Treenaaja _____________________ Kuntoilija

5 Wall balls 20/14lb ___________ 5 Wall balls
2 Shuttle Run (7.5m x4) _______ 2 Shuttle Run (7.5m x4)
6 C2B __________________________ 6 Pull-ups / Jumping

HSPU 5x2 ( Deficit/ Strict/ Kipping / Pike )
AMSU 10-15-20-25-30

Rest 2´min

Then…
1 Set of Max Reps unbroken

Deficit/ Strict/ Kipping / Pike

+ Progressions

DB Push-ups 3x5

DB Bicep Curls 3x10

Then..

1 Set of:
Slow Controlled Quality Full Reps DB Pushups

Tc 18' min

Treenaaja _________________________ Kuntoilija
10-9-8-7-6-5-4-3-2-1 ________________ 10-9-8-7-6-5-4-3-2-1
HSPU (Strict / Wall facing) __________ Pike push-ups
Burpee box jump overs 24/20"_____ Burpee box step overs
T2B (strict) __________________________ K2E

5'min "Barbell wu"

Then...
20'min to find your 1RM - Snatch

Accessory: 3 Rounds

6 KB Jefferson Curl
6+6 Single Leg Banded Hamstring Pull Downs
6+6 World greatest stretch

Every 3'min for 4 sets:

5-10 DB Bench press HAP
5-10 Strict Pull ups

Then rest 3' min

1 Set of Max Jumping push-ups on 2 plates

CrossFit Open 11.1 - 10'min AMRAP

Treenaaja ___________________ Kuntoilija

30 Double-unders ___________ 90 Single-unders
15 Power snatches __________ 15 Power snatches

(35/25kg) ____________________ (25/20kg)

4 sets and 2'min rest between sets

Building to challenging: Jerk complex

1 Push press + 1 Push jerk + 1 Split jerk (From floor)
5-10 Strict Pull-ups (Each set)

Then...
1 Set of max reps of Push press @80%