21-15-9
double kb thruster (pick weight)
cal erg

Cash out
66 walking lunges BW

For time:
30 Db snatch
60 sit up
30 Db snatch

bench press
- find a heavy set of three in 15min

Tempausksen tekniikkatreeni.

Valakyykky
Alle meno
Korkea veto

For time:

500m row
30 wallball

10min AMRAP:

• DU's

Every minute: 5 target burpees (target 6 inches above reach). Start the workout with burpees.

Let's remember where we came from and watch a documentary about creating the ultimate test of fitness, the CrossFit Games:

Build in 22 Minutes 5RM ( Deadstop, Cannot drop barbell btw reps )

Metcon (time)

50-40-30-20-10 reps for time of:
Medball cleans 20/14
Double unders
Sit-ups

Timecap: 25 minutes

Accessory:

3 Rounds of:
15 Supine ring-rows
15 Ring push-ups

Then

3 Rounds of:
20 JM press
20 Band pull-aparts

Rest as needed between rounds.

Power clean 5x2 85%

All sets the same