A/
2 rounds
25-20-15... T2B
10-8-6... DB snatch @25/20kg
-rest 3 min between sets-
TC: 20

B/
50 Burpee BJO @30"/24"
100 WB @9/6kg
- Every 2 mins 1 Sqt Clean @80% of your max-
TC: 20

12 days of crossfit
For time:
1 Squat snatch 60/40
2 hang power snatch
3 deadlifts
4 Burpees
5 toes to bar
6 box Jump over
7 handstand Push-ups
8 goblet reverse lunges 32/24
9 as kettlebell Swings
10 Sit-ups
11 Wallballs 12/9
12 calorie assault Bike/Row

• Global Foam Roll Hamstrings x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

AMRAP 12 mins

20 KB Swing @24kg

40 Double Under

6 Rounds + 9 Swings

Power clean + hang squat clean (under knee) + jerk

2 x (1+1+1)x70%
2 x (1+1+1)x75%
2 x (1+1+1)x80%

AMRAP 2

Row 12/9 Cal
6 Rower over burpees
5 power clean 50/30kg

Rest 2 min

AMRAP 3

Row 12/9 Cal
6 Rower over burpees
5 power clean 50/30kg
8 C2B

Rest 2 min

AMRAP 4

Row 12/9 Cal
6 Rower over burpees
5 power clean 50/30kg
8 C2B
12 Deadlift 50/30kg

Rest 2 min

AMRAP 5

Row 12/9 Cal
6 Rower over burpees
5 power clean 50/30kg
8 C2B
12 Deadlift 50/30kg
30 Du´s

5 x 500m Ski

Rest 2 min btw rounds.

70%, 80%, 90% ,100%, 70% (kovaa, kovempaa, todella kovaa, täysillä, kovaa)

Hang Power Snatch + Power Snatch (Drop`n Go)

7 x (1+1) Every 1:30

Climb Heavy

For time:

75 TTB
5 Legless Rope Climb
50 m HS walk

Rest 3 min

3 RDS

5 Power Clean 120kg
10 Double KB swing 2x24kg (russian swing)

"EMOM 16'
1: 40-50 DU
2: 10 Power Snatch @30/20kg
3: 12 Burpee over the Bar
4: 15 Sit-up"