EMOM 16'min

Treenaaja

1) 5 meters Handstand walk
2) 20"sec Pull-up hold (On top)
3) 10-20"sec Ring L-sit hold
4) Rest

Kuntoilija

1) 10-20 Steps against the wall
2) 20"sec Ring hold (On top)
3) 10-15"sec Hold between the boxes
4) Rest

*Metcon: Hero "McGhee" AMRAP 30'min *

Treenaaja

5 Deadlifts 124 / 84kg
13 Push-ups
9 Box jumps 24”/20”

Kuntoilija

5 Deadlifts 94 / 54kg
13 Knee psu
9 Box jumps 24”/20” / Step ups

35'min AMRAP

Treenaaja ______________________________ Kuntoilija

200m Run _______________________________ 150m Run
5 Thrusters 43 / 30kg ____________________ 5 Thrusters 30 / 20kg
5 Burpee over bar _______________________ 5 Burpee over bar

30"s -1'min Rest

300m Row _________________________________ 200m Row
1 Leg less Rope climb / 2 Rope climb _____ 1 Rope climb / 2 Decline
10 Walking KB front rack lunges __________ 10 Walking KB front rack lunges

30"s -1'min Rest

200m Ski ________________________________ 150m Ski
2-4 Bar muscle-ups _____________________ 2-4 Pull-ups
5-10 Push-ups ___________________________ 5-10 Knee push-up

30"s -1'min Rest

Liit: 36' EMOM (6 Rounds for max reps)

Treenaaja and Kuntoilija

A) Bike

B) Double unders

C) Ring Pull-ups

D) Pistols

E) Row

F) Rest

Warm up Tc 10'min

10 Cals Row
8+8 Dual DB Front Rack Half Kneeling Single Arm Press
8 Dual DB RDL
8 Dual DB thrusters
8 Inch Worms Push-up

Crossfit open 20.2

Complete as many rounds as possible in 20 minutes of:

Treenaaja__________Kuntoilija

4 Dumbbell thrusters
6 Toes-to-bars _/ K2E or Leg raises
24 Double-unders / 72 Single unders

Dual DB 15/22.5kg ____ Dual DB HAP

4 sets for quality (Tc 12')

5 Snatch balance (From Rack)

5 Sots Press

5+5 90/90 Alternating

5+5 Quadruped Thoracic Spine Rotation

5 sets with 2'min rest between of:

3 HSPU 3"s Negative (Way down) Deficit / Strict / Kipping / Box / Pike
3-6 Ring dips (shoulders under elbow line) or Banded dip

Rest 3'min then…
2 Attempts of max meters Handstand walk

4 Rounds for time TC 10'min

Treenaaja __________________________________ Kuntoilija

8 Clean & Jerk ______________________________ 8 Clean & Press / Jerk
8 Burpees jumping over the barbell _______ 8 Burpees step over the barbell

50/35kg ____________________________________ HAP

EMOM 9'min

Treenaaja Kuntoilija

1) 30"s Pistols squats or adapt version

2) 30"s HSPU or adapt version

3) 10 Deadlifts @RPE 5-6