In teams of 3
Soutu cooper @80% pace
jokaiselle 4x50-55s vedot ja soutuvauhti ei saa olla täystehosta vaan tasapaksua.

5 rounds
12-15 kb swings (american)
8-12 HR push ups (rx + is (HR) chest clap push ups)
6-8 pull ups (kip, butterfly, c2b)
4-6 Ring dips
rest 2 min

Every 90 seconds x 6

Squat clean + push jerk + split jerk

EMOM 15,* for max reps*

1 min : push press 70/50kg
2 min : pistols
3 min : bar over burpees

Metcon (time)

With partner 5 rounds(each) for time:
M: 10-20-30

N: 8-16-24
Calories C2 bike

*YGIG

Timecap: 35 minutes

Accessory:

Spend 10-20 minutes stretching/flossing upper back/neck

For Time:
21-15-9
Pull Ups
Push Ups

at 5 mins begin workout 2

EMOM 12
Min 1: Deadlift 8 reps max 50% of 1RM
Min 2: Jumping split squat 8/side
Min 3: Russian KB swing 15 reps

Row 6x1000m (4-7sec faster than ave 5k pace)

Ret 90sec between rounds.

If you don´t have any idea of your 5k pace, go by feel the first 1000m and then adjust your pace for the next ones. This is not all out effort.

Workout 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min

https://games.crossfit.com/workouts/open/2018#workoutDescription

Barbell Cycling: Rxd weights: Men 70kg, women 50kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next week and increase the weights. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.