20 minute AMRAP
Buy in: 50/35 cal row
Then AMRAP for remaining time
50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
40 DU (2:1 singles)
30 Box step overs 24/20”
20 Pull ups
10 wall walks

Score is total rounds+reps
25’= 1 rep, 50’=2

5 rounds:
1 minute wallballs
1 minute dumbbell snatches (16)
1 minute shuttle sprints
1 minute rest

3 RFT

Row 300 meters
20 Wallball shots, 20/14# ball
10 Pull-ups

wall ball & chest to bar pull ups

4 Rounds for time of:

12 Back Squats #185/#123 (from ground)
20 Burpees

Front squat triples up to a heavy set

In teams of 3, ski as many meters as possible:

While one team member skis, the others share the reps of the following workout and complete as many rounds as possible in 30 minutes:

100 double unders (while partner performs hollow hang hold on rings)
40 s HS hold

Change stations when HS hold is finished. Team result is the total meters on skiergo.

Do all the recovery workouts from here!
http://www.crossfitkuopio.com/aloittelijan-opas/4853-2/

Total 105min
A.
2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility
B.
Olympics, Jyrkin tunti
1. Tempaus pompulla
2. Raakatyöntö 3x25 3x25 3x30 3x35 3x35
3. Työntö 3x25 3x30 3x30 35 35 35

10 squats 80 lbs
10 Ab rollouts
50 jump rope
12 pull ups

AMRAP 12 minutes

4 rounds + 7 squats