3 sets:
8/8 with 2sec Hold V.1-2
1min Rest between sets.

Every 4:00 x 5 (26:00)
1000/800m Row
- Rest 1:30 btw sets

Rest 5:00

Every 4:00 x 5 (26:00)
500-600m Skillmill Run
- Rest 1:30 btw sets

Main focus is on rowing. Running is just extra piece, so use it as recovery.

AMRAP 14 min
9 wall balls 9/6kg
12 Alt. DB snatch 22.5/15kg

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pick a pace you can perform UB
start slower than you'd want to to maintain form and speed trough out 20 min.

Emom 5min
Power Clean, Hang Clean & Jerk

Every 90 s 5rounds
Clean + Front squat + Jerk

Every 2min
C&J

Vain vika osio merkitään

Warm up:
5min Easy row
15 Banded good mornings
5/5 Perfect stretch
10 Squat to hamstring
10 Banded pull with 2s hold
10m Squat walk

Row 4 x 5min (1min rest between sets)

Pidä sykkeet anaerobisen kynnyksen alapuolella. RPE 2.5-3

Partner WOD

With partner 10 rounds (each) for time:

7 SHSPU

15/12 Calories row

*You go, I go.

Timecap: 24 min

EMOM 12
M1) alt. pistols
M2) double unders
M3) box jump 24/20

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• work for 40s.
• hit the same rep amount each round
• this emom is not supposed to be balls to wall
• HR @ 70-75%

Find your daily max in 15min.
Cluster sets:
4 x (3+3) @75%-80% of daily max or V.2 (2 toistoa varastoon)
30sec rest between 3+3 and 2.30min rest between sets.

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

https://games.crossfit.com/workouts/open/2021

Kyykky 3x3x65%

Penkki 3x5x60%

Maastaveto 3x3x65%

Vipunostot taakse 5x20