AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

AMRAP 5:
3 Unbroken Ring Muscle-ups

Deadlift 2 RM, then 2 sets with 50 % (choose reps)

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

3 rounds for time of:

• Row 500 meters
• 21 hang power snatches

♀ 55 lb ♂ 75 lb

Buy-in: 60 calories of choice

3 rounds of:
- 25 push presses @ 30/20kg
- 20 alternating DB snatches @ 20/15kg
- 15 ring rows
- 10 DB burpee deadlifts @ 2 x 25/20 kg
- 5 strict pull-ups

Buy-in 2: 40 cal of choice

2 more rounds of the above 5 movements

Buy-in 3: 20 cal of choice

1 more round of the above 5 movements

@crossfit WORKOUT OF THE DAY
Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb

Post reps completed each round to comments.

A1. Leuanveto myötäotteella 4 x 8 V.2/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 4 x 8/8 V.2/60s

B1. Tankosoutu vastaotteella 3 x 10 V.3
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

C. Polvennosto roikkuen 3 x 6-12