AMRAP in 14 minutes
15 Toes-to-Bars
10 KB SDLHP @24/16kg
5 P.Snatches @50/35kg

20 min for quality

21 cal row
15 air squat
9 slamball
3 rope ascends

Kiertäjäjumppa 3 kierrosta:
-ulkokierto kämmenet alaspäin x 20
-ulkokierto kämmenet ylöspäin x 20

Stoppi-penkki 5x5x50%
Yhden käden kulmasoutu 5x12-20/käsi
Ylös-alas-lankku 50-100 toistoa
Hauiskääntö tangolla 50-100 toistoa

Front squat 5 RM, then 3x3 @ same weight

Lepopäivä/

Open 20.2

Eilinen/Lepo

Do one or two of these (1-8) in following order:

1. Explosive Strength: Standing Vertical Box Jump
2. Explosive Strength: Snatch 1RM
3. Explosive Strength: Clean & Jerk 1RM
4. Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
5. Aerobic Capacity: 2000m Row
6. Strength Endurance: Fran
7. Anaerobic Capacity: 500m Row
8. Flexibility: Sit and Reach

Push press 10-8-6-4 reps. Add weight for each set.

EMOM 16'
1: Tire hammer
2: Russian KBS
3: Bear walk with DB
4: D-ball G2S

Pirate Helen:
3 rounds for time
500m Row
21 KB Swings
3 Rope climbs