Normal warm up

Then 2 rounds
10 beat swings
10 ring rows
10 box step ups

Partner WOD:
20 Strict pull-ups
50 Kipping pull-ups
80 Box jumps (30"/24")
110cal / 85cal bike
80 Box Jumps
50 Kipping pull ups
20 strict pull ups

Push Jerk 3-3-3-3-3

Push Press 3-3-3-3-3

Shoulder press 3-3-3-3-3

Metcon
10km row for time

use moderate pace to start workout and try hold it as long as possible. I think you should lower damper a bit from that you
usually do. Example I use 6 pretty all time , I would go to 5-5.5 on this workout.
SR Pace goal = vetojen määrä per min = lukema oikeassa ylälaidassa tulis olla 22-26 välissä kokoajan, toki alkuun ja loppukirissä
se saa olla ylempänä.

Time target sub 40 min for the man and sub 45 mins for ladys!

• 2-3min Row/Bike

• 2x
  20 DU's
  5 Burpee Box jump over
  8 Ring Row

• Mobility...

5 rds:
Max reps Bench press (Bodyweight)
Max reps Strict Pull up

Rest Max 1min. between movements.

46 min amrap

4 x 21-15-10

1. Echo bike cal-snatch-pullup
2. Row calc&j-ttb
3. Ski cal-thruster-pushup
4. Du-DL-burbee

Barbell 46 kg.

Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1. You have 3 attempts for each lift for the singles.
Score is total weight of all 3 movements.

CrossFit Total 2
Squat Clean
Bench Press
Overhead Squat

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area