Build to a Heavy Set of 5 (Not max)

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 ring rows

Metcon/Rx(17)
10-9-8-7-6-5-4-3-2-1
wallballs
cal row/ad
ring row/pull ups

accessory(15)
2x8 bench/strict
2x8 curls
2x8 s/a row

Finisher
stretch and roll everything
100 temper tantrum

5 T2B
5+5 Snatch käsipainolla
10 Thrusters käsipainoilla

Sama treeni siis maanantain 9.10 ja keskiviikon 11.10 ryhmälle!

AMRAP 10 min

2 Muscle-ups
10 Pistols
10 HR Pushups
4-8 Rope Pullups

5min each side

https://www.youtube.com/watch?time_continue=2&v=-ZX1QMTdAC4

3 x 4 min ME with 1 min rest
100 x DU + Max rowing calories

50/35 Calorie Assault Bike
100 Double-Unders
800m Weighted vest Run (20/15kg)
100 Double-Unders
50/35 Calorie Assault Bike

30 Hang Power Cleans (50/35)
30 Wall Balls (20/14)
30 Calorie Row

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8

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Performance
CrossFit Open Workout 16.3
AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Track back and try to beat your score from 2016!
Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups
Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
35kg Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
35kg Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps