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

10min käsipainolla

3+3 1-jalan maasvateto
6+6 kulmasoutu
9 maljakyykky

45 min "PK AMRAP"

20 cal row
20 slamball
20 cal ski
20 superslow airsquats
20 cal assaultbike
20 mountain climbers

You can add also gymnastic skillwork on this workout. After each round of row/ski/assaultbike work 2 min on the Gskill of your choice. Eg. ropeclimb, toes to bar, handstand push up, hollowholds...

This is NOT an all out workout! The bouts of rowing/skiing/assaultbike should be done at 60% of your max level.

20min, joka toisella alkavalla minuutilla 1 x rinnalleveto + työntö

5x (power clean + pause front squat + clean). Use 80-90% of 1RM clean.