Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings
C. 10-15 pull ups
D. 20 sit ups
2 min rest

6 Rounds for Time:

15 Cal Row
12 Bench Press (61kg)
9 Toes-to-Bar

Kolme raskasta rivesettiä
Olkajumppa:
Etuheilautus vuorokäsin kb 16 14 12 10 8 6 4 2
Pushpress 70 kg 7 6 5 4 3 2 1

CrossFit Games Open 17.5

10 Rounds

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

OPTIONAL COOL DOWN

2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Foam Roll
1:00 Cat/Cow

A. EMOM x 8 mins
Odd: 10-15 Medicine Ball Cleans
Even: Echo bike

B. EMOM x 8 mins
Odd: 6-10 Alternating Single Arm DB Devil Press + 4 Double (hang) Snatch
Even: SkiErg

C. EMOM x 8 mins
Odd: Burpees over Obstacle
Even: BikeErg

D. EMOM x 8 mins
Odd: 8-12 Ground to overhead (Fat Bar)
Even: Row

1 minute rest between EMOM's

2 Rounds :

30 Dumbbell Z-Press
30 Dumbbell Hammer Curls
30 Dumbbell Floor Press