A: E3M for 15min
In 5 sets build up to heavy 5 rep dead lift

B: Every 90sec for 18min
Station 1: Strict chin ups x10 @30x1 tempo
Station 2: Side plank 30-45sec hö
Station 3: Side plank 30-45sec vä
Station 4: GHD reverse hypers 10-15

Today pick one CF Open skill from this list and spend 15 minutes working on it. This work should not beat rushed and be 100% skill driven.

– Handstand Push-ups
– Pull-ups (all styles)
– Toes to Bar
– Handstand Walk
– Pistols (they could show up this year)
– Ring or Bar Muscle-ups

7' AMRAP
20 Toes To Bar
20 Push Up
rest 1'

7' AMRAP
20 Burpess
20 Air squat
rest 1'

7' AMRAP
20 DU or 40 Single Under
20 Wall Ball
rest 1'

7 AMRAP:
5 Ring muscle-ups/ Bar MU
4 Alt DB squat snatches 22,5/15

Penkki 3x1x(92%,94%,96%)
Kyykky 3x2x(80%,85%,90%)
Penkki kp@vinopenkki 5x5-15

Parin kanssa vuorotellen

3 kierrosta

200m soutu + 10 thrusteria

WOD:

5 RFT:
12/10 C2 Row / 10/8 AB Cal
7x BMU / C2B ( band if needed ) / Jumping C2b
5x OHS 60/40 ; 45/25 ; 20/15 OR PVC
3x HSPU Strict / Kip & from the box / Pike Push Up
TIME CAP 15:00
B. 15-12-9-6-3
Double KB Thrusters 16/12 ; 12/8 ; 8/6
KTE / KTC / Knee raise

BUY OUT : Tabata Push Press
20 sec of work
10 sec ISO OH Hold w. empty BB 20/15 or PVC

For time:
30 snatch 60/42,5kg
30 clean&jerk 60/42,5kg

Snatch

1x2@70%, 1x2@75%, 1@80%, 1@85%, 1@90% 1@heavy single (same than competition starting weight)

Front squat 3 RM, then 3x3 at 90%

Running workout outdoors, total time 30minutes.
10 rounds of :
1min walk
2 min running
rest 5 min and then
emom 10 of:
4-8 burpees
4-8 air squats