3 rounds

3 skin the cats
30 sec Banded OHS hold
3 inchworms + 30 sec hold
30 sec table hold (rapupumppauksen yläasento)

STRENGTH

4 rounds, rest as needed

1) 8 DB Bench Press, tempo 3210
2) 8+8 Meadows Row or DB Row video
3) 10+10 Single Arm Upright Row video

RPE 4 to 4+

Add 2,5-5% compared to last week or one more rep.

Build up heaviest double in 3-4 sets.
-rest atleast 2,5 min between attempts

Go Every 4 Mins for 32mins. Switch between A & B. 8 intervals
A. 400m Run
15 DB push press 22.5/15kg

B. 15 box jump overs
15 snatches 40/30kg
15 t2b

Goal is to push hard. Record total working time

3 rounds
20/16 calories of rowing
20 lunges walking steps ,one arm DB front rack (10+10)
rest 2 min bwn rounds

12min alkavalla minuutilla

3-5 yleisliike
3-5 thuster 35/25kg

10 x 3 etukyykky 60/40kg
10,9,8,7,… pallonisku
10,9,8,7,… yleisliike
15min aikaraja

Complete the following for time;
4 Rounds
15 dB stoh 2x22.5/15kg
15 pull ups
Rest 3 Mins
4 Rounds for time;
10 stoh 70/50kg
10 c2b

Time is after the last workout including 3 mins rest! Time Cap 16 Mins

Power Clean,
Push Jerk,
Clean & Jerk
8/6/4

50 Deadlift (60/40kg),
50 Hopping Over Bar,
50 Front Squat,
50 Hopping Over Bar,
50 Hang Power Clean,
50 Hopping Over Bar,
50 Jerk.

Time cap 25min.

Compare to: https://www.wodconnect.com/reebok-crossfit-33100/feed/2013-10-28