4 sets, rest as needed:

10-20 GHD Hip Extension
5-10 Strict C2B

1x3@50%
1x3@60%
1x3@70%
1x3@75%
3x3@n.80%

2x1+1@50%
2x1+1@60%
2x1+1@65%
2x1+1@70%

3 tng power clean + 3 stoh

10min amrap:
2 rope climb
10 ring push-up
30 DU

AMRAP 7 min

7 Power Cleans
7 Pullups
7 HR Pushups

Clean Pull 5x3@100-110% of 1RM Clean

Ohje: käytä remmejä tarvittaessa. Tee 5x3 vetoja. Muista, että kyseessä ei ole maastaveto, vaan tangon tulee kiihtyä ylöspäin, olankohautus ja kyynärnivelet koukistuvat lopuksi. Tanko tulee noin navan kohdalle

CrossFit Games Regionals event 3 - modified

For time:
30m dumbbell overhead walking lunge
100 double-unders (cap 3 min)
50 wall-ball shots
10 Rope Pullups, alternating hands
50 wall-ball shots
100 double-unders (cap 3 min)
30m dumbbell overhead walking lunge

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Suggested weight: 22,5/15kg or 24/16kg
Time Cap: 25 min
Scale Rope Pullups -> 15 Kipping CTB -> 15 Kipping Pullups -> 20 Jumping CTB

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Original Rx:
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes

3-position clean, four sets.

Emom 10:
Odd: 3 weighted pull ups
Even: 10 weighted dips (not rings)

Practise kipping hspu for 10min (min 20 reps)

4 sets:

1-3 strict mu - 10 sec support - 1-3 kipping mu

Or

10-15 box mu (3 sec pause at the top)

For time:

50 du
50 pull ups
50 du
50 push ups
50 du
50 t2b