28 minutes amrap

• 9 overhead squats 35/52,5 kg
• 1 legless rope climb, 5 meters, beginning from seated
• 12 bench presses 35/52,5 kg

Amrap 6x6min
(3 min rest between)

A.
10 box jumps
10 hspu
20 sec plank hold

B.
10 Pull ups
10 kb deadlifts (heavy)
20 sec plank hold

C.
10/12 calories on machine
10 Push ups
20 sec plank hold

D.
10 Wall balls
10 sit ups
20 sec plank hold

E.
10 kb swings
10 goblet squats
20 sec plank hold

F.
10 burpees
10 m farmers carry
20 sec plank hold

20 sec plank hold=10 reps
10 m fc=10 reps

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

Renkaissa maailman isoimpia kippejä
8x5, rest as needed

5x1+1 kumi perseen alla kääntö + dippi

Kipeissä keskittykää siihen että jalat ovat kokoajan yhdessä. Kipin loppussa lähdetään vetämään käsillä myös ylös.

Takakyykky 8x3@80%

Raakatempaus + tempaus puolesta reidestä
2x(1+1)@70%

3x(1+1)@75%

raakarive + puolesta reidestä rive + työntö

2x(1+1+1)@70%

3x(1+1+1)@75%

Selänojennus pito (kaveri istuu jalkojen päällä)

3xmax

Lisäpainolankku, max kuorma 3x60s

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
20 jax
10 squats
3 strict pull ups(mod as needed)

Metcon/*Rx(17)
FGB clock(1 min per movement x 3rds)
1 min rest between rounds

row(cals)
step up/box jump 20"
pull ups(mod as needed)
sandbag squats
rope slam

@22:00
gym goat(8)

@30:00
4x2 box squat

@45:00
Finisher
30 scap push ups
15 side plank punch thru
1 min plank
50 rtw
2 min quad stretch

3 rounds:
1 000 m row
750 m ski
30 dumbbells squats

Penkki
4x2x75% 30s palautuksilla
5min lepo
4x2x75% 30s palautuksilla
5min lepo
4x2x75% 30s palautuksilla
Facepulls 100 toistoa
Blackburneja 3-5 kierrosta

Intervals
3 rounds in teams of 2 (you-go-I-go):

Alpha:
1 min max rep pullups (you go 1 rep, I go 1 rep alternating)
400 m run

• 4 min rest

Beta:
1 min max rep pushups (you go, I go; scale up to ring Pushups)
400 m run

• 4 min rest

"Omatoiminen WOD"

A.

2 rds:
Run 400m
12 Kbs
12 Air squat

Mobility...

Deadlift / Wallball

B.

8 RFT:
13 Deadlift (85/55)
17 Wallball
400m Run

Saman Hero WOD – BACKGROUND
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.