Military-Press 5x10

for time:
50 box overs
40 pull ups
30 snatches

Run 4x400m

Rest 1:30 Btw sets.

Run 4x200m

Rest 1:00 Btw sets.

Event 1
In 15 min: row max meters
Result: 3599 m, #13

Event 2 A
2 min AMRAP:
Max reps clean & jerk @ 40 kg
Result: 21 reps, #11

Event 2 B straight after 2 A
4 min time to find 1 RM clean & jerk
Result: 65 kg, #20

Event 3
6 min AMRAP:
8 T2B
2 - 4 - 6 - 8 - 10 jne. front squat @ 35 kg
Result: 92 reps (12 front squat + 2 T2B), #15

Event 4
For time:
30 wall ball @ 6 kg
30 pull up
30 wall ball
30 KB snatch @ 16 kg
30 wall ball
30 burpee box jumps 20" (box facing)
Result: 12.08, #7

Final placement #13.

Shoulder press 3 and 3

Voima
Push up 4x 5-8
-matala tanko/kuminauhat
-rest 2min

WOD
5min Amrap
4 plate squat
8 GTOH (plate)
12 jumping jacks

-rest 2min between amraps

5min Amrap
4 up downs
8 sit ups
12 OH lunge (plate)

130 min

1.Weightlifting

A. No feet Snatch – 9 to 12 x 1 @ 65+%, EMOM

B. Push jerk – 4 x (3 to 5) @ 70-75% rest 2-3m between sets.
5*35 5*40 5*45 kg

2.SPP (Conditioning)

A. CrossFit Games Open 16.1
20-minute AMRAP
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 Chest to bar pull ups
Result: 6 + 24 reps = 180 reps

3.Skill
Muscle endurance circuit
A. Rotate through 3 to 4 times in a 15-minute window
A1. Max set of strict pull ups in 30 seconds 7 7 7
A2. Max set of strict push ups in 30 seconds 10 10 9
A3. Max set of air squats in 45 seconds 23 24 24
A4. 1 round of “ab circuit” (video) in a 2-minute window:
V-up – 10 reps
Side plank lifts – 10 reps / side
Side plank twists – 10 reps / side
Hollow rock – 10 reps

Good sets of 5 reps up until max with technique
Then back down from there

10 KB OHP (5 each side)
10 KB swing

Used 20kg KB

Max reps DL@100 kg
2min rest
Max reps pull-ups
2min rest
Max reps bench press @BW (feet not touching floor)