Good quality

On the 2:00 x 4

15m HS Walk
Max RMU ( BMU )

Chipper
In pairs, divide the reps as you like

800 m Run
80 Pull-ups
80 Air Squats
80 KB swings 24/16 kg
80 Push-ups
80 Toes To Bars
40 Burpees
800 m Run

Timecap 30 min

7 Min AMRAP
50 Double Unders
6m Hs Walk
10m regional standard walking lunge
@25/17.5kg

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press (sots press)
3 wall walk

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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Tabata (8x20s on10s. of)
all out bike
- this is to open lungs and get the engine
rest 4 min and then start the word

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Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 57kg♂ 84 kg
https://games.crossfit.com/workouts/open/2015#workoutsTab4

1 Hang Clean + 1 Low Hang Clean + 1 Clean
- Rest 2-3min btw sets.

Set 1: 60% 1RM Clean
Set 2: 60%
Set 3: 65%
Set 4: 65%
Set 5: 70%
Set 6: 75%

Hang position is above the knees. Low hang position is below the knees. Cleans are not touch and go, reset after the hang reps.

Aikaa vastaan:

• 200 ilmakyykky

Jokaisella alkavalla minuutilla 5 etunojapunnerrusta. Harjoitus alkaa punnerruksilla.

AMRAP 15

Max calories Echo Bike

EMOM 10 wallballs 20/14p ( starting at wall balls )

1:00 Couch Stretch / side
1:00 Pigeon pose / side
1:00 Banded Lat stretch / side
1:00 Barbell Thoratic Opener
1:00 Knuckle drags

Weight Strict Pull Ups

5-9 : 3-2-2-2-2
10 + : 4-4-4-3-2

• build n weight each set