Pause deadlift 2x10

10 min AMRAP:

3 clean&jerk 60kg
6 lunges 60kg
12 cal ergo

50 wallball
50 boxihyppy
50 etuheilautus
50 kpl askelkyykky kävely lisäpainolla
50 Pushpress tangolla
100 sit ups
50 kyykky lisapainolla tai ilman
50 hyppyleukaa
50 tuplanaru hyppy
50 cal erg

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

Rx+: @70/47.5kg

4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
Rest 60"
b,
Bird dog row x 10/side ( use dumbell)
Rest 60"

Complete in superset!

Shoulder press 5x10

40kg

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1, For total time

3 rounds of

• 10 strict handstand push-ups
• 10 dumbbell hang power cleans
• 50 double-unders

Rest 1 min., then

3 rounds of

• 10 kipping handstand push-ups
• 10 dumbbell shoulder-to-overheads
• 50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap 10 min.

OR

Quarterfinal Test 2, For time

• 60 GHD sit-ups
• 6 rope climbs, 15 ft.
• 60 single-leg squats, alternating
• 50 GHD sit-ups
• 5 rope climbs, 15 ft.
• 50 single-leg squats, alternating
• 40 GHD sit-ups
• 4 rope climbs, 15 ft.
• 40 single-leg squats, alternating
• 30 GHD sit-ups
• 3 rope climbs, 15 ft.
• 30 single-leg squats, alternating

Time cap 20 min.

30 min row

30 min bike