EMOM 30

1) 4 RMU
2) 10 Alt. box step up
3) 10 Alt. knee raise
4) 15/12 Cal Row
5) REST

Back squat
3x8 V3/60%

"Fran"

21-15-9

Thruster 42,5/30kg
Pull Ups

10min
15 venäläinen kahvakuulaheilautus
15s käsilläseisonta

5rounds 20on/40off

1) hs hold
2) chin over bar
3) ring support
4) hollow hold

3 On: 2 Off (30 Minutes 6 intervals)

A. AMRAP;
10 DB Devils Press
10 T2B
10 DB step overs
5 Bar MU

B.
30/25 CAL Row
50 Double unders
15 Push ups

DB 2x22.5/15kg

Start each from the beginning! Post total reps

EMOM 10

Even : Max reps, HSPU
Odd : Rest

https://games.crossfit.com/workouts/open/2021

AMRAP 10

10 Squats
9 DB Snatch, Right Arm*
10 Push Ups
9 DB Snatch, Left Arm*

*22,5/15kg

20 minutes of:

4 Strict HSPU
6 Strict Pull up
8 Toes to bar
3 + 3 Turkish Get Up

Rest btw movements as needed.

30-20-10:
Deadlifts 85/60kg
Box Jumps

Directly Into...

10-20-30:
Kettlebell Swings 24/16
Row Calories