3 rounds for quality

2 ohs
4 goblet squat
6 front rack sahat
8 lunges
10 single leg deadlift

Рывки в полуподсед

3 Rnds

20 Pull Apart
12 GHDSU
20 Shoulder Tap
5 + 5 DB Press
5 OHS Narrow Grip
10 + 10 Bandes 8

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

7min AMRAP
OHS 30kg
EMOM: 2 Rope Climbs

Alternate A1 / A2

A1. Seated strict press – 3 x 6-8 @ 72+%1RM strict press (2 RIR), Rest 1:00 before A2

A2. KB/DB Seal row – 3 x 8-10 @ RPE 8 (2 RIR), Rest 2:00 before A1

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!

EMOM 10min
1. C2 bike
2. 5+5 DB hang clean & jerk

2min rest

EMOM 10min
1. 30-50 DU
2. 3+3 DB devils press

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