4 x 5

• 45s. Row/Bike - Squat w/ twists
• 45s. Row/Bike - Reverse Lunge w/ stretch
• 45s. Row/Bike - Ring row

• 45s. Row/Bike - Push up + Supermans

• 2 rds:
  6-8 Active shoulders (Hang)
  6-8 Kipping swings
  6-8 Active shoulders (Handstand)

• Mobility...

• 1-2 rds:
  3-6 Pull up/C2B
  3-6 HSPU

For Time:
4 Rounds
20/16cal Row
10 Deadlifts 70/50kg
20 Abmat Sit Ups
Rest 1:1
1 Round
80/64cal Row
40 Deadlifts 70/50kg
80 Abmat Sit Ups

3 Rounds For Quality:
1:00 Machine Of Choice
:30/side Samson Stretch
10 Barbell Front Squats
10 Barbell Strict Presses

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

(Time cap: 15 Minutes)

https://www.facebook.com/CrossFitGames/videos/459640951854501/

5 x 2
2 sek alas, 2 sek alhaalla

Open 21.1 or coach suprise

9 EMOM:

1. 10 down & ups - burpee ilman punnerrusta
2. 12 air squats
3. 10 sit-ups

5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

2 x 15min amrap
5 min rest between

A

5 rinta tankoon leuanveto
10 käsipainotempaus (22,5/15)
15 air squat
30 tuplanaruhyppy / 60 naruhyppy

B
5 t2b (varpaat tankoon)
10 yhden käden devils press, vuorokäsin (22,5/15)
15 boksihyppy
30 cal soutu