Romanian deadlift 4x12 reps

Kyykky 2x80%
Penkki 4x4x70%
Kyykky 2x80%
Voimapyörä 5x5-15

9 rounds for time of:
11 Burpee Pull-ups
1 Clean & Jerk, 80kg/55kg
time cap : 40 mins
scaled: 60/40kg

For 40 minutes:
50 air squats
30/25 calorie row
2 min rest
40 KB swings
30/25 cal row
2 min rest
30 sit ups
30/25 cal row
2 min rest
20 push ups
30/25 cal row
10 burpees
2 min rest

Bear complex max weight
5-7 Unbroken Sets of the Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

20 minute AMRAP

200 m run
15 Wall Balls 20/14
100 m Farmer carry 53/35
25’ single arm front rack KB walking lunges 53/35

*On single arm front rack KB should be resting in front of body, on bicep area, not behind you or on shoulder. Alternate arms as needed.
* 200 m run = 2, 100 m farmer carry = 2 reps

A: E2M for 14min
1 clean + 2 Push jerk
Build up in weight for 7 sets

B: : 4rft
4 Box jumps
12 pull ups
200m run
1min rest
*Build your own height on the box jump and make it a challenge

1 Round of:
100 Banded Pull-aparts
75 Banded Leg Curls each
50 Banded Pull-throughs
30 Reverse Crunches

Fran
21-15-9
Thrusters
Pullups

3 minute rest break

Partner Core Wod:
3rounds for time

100 DU or Singles
50 weighted Sit ups
100 DU or Singles
50 turkish get ups
100 DU or Singles
50 V- ups
100 DU or Singles
50 plank taps with a partner (partners both in plank position)
100 Du or Singles

• Both partners will do 100 Du or Singles
• Core movements will be split each person will do 25 reps

• One partner will work while other partner rest except for plank taps. You will both be tapping hands in plank position

• If you plan to do "Crossfit Open WOD and Endurance WOD in same day feel free to substitute thrusters for a different movement in Endurance WOD. Also you can change Jump rope to a run/row/ski.

Have a good workout!

5 rounds for a heavy quality 1RM (Bad form = no rep)

• 1 Halting snatch deadlift (1 sec pause)
• 1 Hang squat snatch (above knees)