3 x E90SEC
8-10 barbell skull crusher

3 x E90SEC
8-10 barbell bicep curl

3 x E90SEC
8+8 DB/plate tricep kickback

For time :

Run 400m
18 Deadlift
Run 400m
15 Deadlift
Run 400m
12 Deadlift
Run 400m
9 Deadlift

Deadlift 50% 1RM OTD.

TC 14

Metcon (time)

10 rounds for time of:

8 GTOH
10 bar facing burpees

M: 42,5kg N: 30kg
Timecap: 15 minutes

Muut sarjat ja skaalatut variaatiot löydät täältä: https://games.crossfit.com/workouts/open/2020/1?division=1&workout_type=scaled

Strength (load)

Front squat, 4 sets of 5. RPE8 + 1 set for max reps.

Lift every 3:00

E90s x9

1 snatch + 1 hang snatch

(2-3reps in tank)

3 Rounds

5 Overhead Squat @ 60% BW
50 Double Unders
12/9 Cal Row

12min

9 boksihyppy
6 kp tempaus
3 käsillä seisontapunnerrus (tiukkana)

Accumulate

a) 150 burpee
b) 200 KB swing 24/16 kg
c) 150 cal row OR shuttle run/ski/bike if machine is taken

This one is for time.

60 sec on, 30 sec off. Alternate between A, B, C.

Time cap is 36 minutes. That's 24 rounds so average reps per round has to be 21 if you wan't to finish this bastard under time cap.

Note: jos saat esim burpeet tehtyä niin jäljellä olevat kierrokset vuorottele b ja c:n välillä.

"Kalsu"

For time:
100 thrusters 60/42,5kg
*OTM 5 burpees. Start at burpees

TC 30

AMRAP 6

6-8-10-12...
Box Step-ups 24/20"
2-3-5-6-7....
Push-ups