20-minute AMRAP

50 Wall Balls

10 Pistols
15 Chest to Bar Pull Ups

A.
Crossover Symmetry
-Then-
3 Rounds:
1:30 Row
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Strict Press (Each Side)
20 air squat

B.
Pause Snatch Balance + Snatch Balance x5
2 Pause Snatch Balance + 1 Snatch Balance x 5
* Pause 3-5 seconds at the bottom

• Work up in weight in 5 working sets

• focus on form and don't add weight unless it feels good and looks good.

• Hit a set every 1-2 minutes

Scoring: Load

Cleans from Blocks 5x2 @70-80%
- Stay within the weight range and work on speed getting under the bar. Land in a full squat and catch with the elbows high. Drop bar and reset after each rep.

*Bar height should be right above the knee

Scoring: Load

Jerk Dip + Split Jerk (1+1)
1 Jerk Dip + 1 Split Jerk x 5 working sets. Work up to a heavy for the day.

• Smooth dip with elbows high !

• Rest as needed between sets.

C.
"Should have burned this place down when I had the chance."
3 Sets
21 Pull-Up
15 Chest-to-Bar Pull-Up
9 Bar Muscle-Up (RING)
-Rest 3:00 b/t sets-
FARE TUTTO SYNCRO TRANNE MU
POI
50 GHD
D.

Cannonball
20 Legless Rope Climb (split)
50 synchro wall ball 30/20
50 Sandbag cleans 150/100 (split)
50 synchro wall ball 30/20
20 Rope Climb (split)

*Individual Version
10 Legless Rope Climb
50 wall ball 30/20
25 Sandbag cleans 150/100
50 wall ball 30/20
10 Rope Climb (split)

E,

3 Round

10 Power Snatch 135/95
15 Calorie Echo Bike

F.
You Get What You Give
175 Double Unders (Partner 1 then switch)
500m Row (Partner 2 then switch)
-into-
75 Deadlift 225/155# (split)
*Partner holds Deadlift 225#
75 Toes to bar (split)
*Partner dead hangs

Eilinen harjoitus

8 RFT:
13 Deadlift (85/55)
17 Wallball
400m Run

Saman Hero WOD – BACKGROUND
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

AMRAP 13' minutes of:
20 dumbbell push presses 2X22,5/15
40 double-unders

Lämmittely ja mobility

Taitorata

Otm 12
Kk heilautus
Leuat/rengassoutu
Kone

Loppuvenyttelyt

At 8AM:

30min warm up jog + different running drills and foot work such as accerelations, step rhythm and jumps.

Warm up well!

Then

•10x30m running sprints. 3-4minute rest btw. Full focus, full effort.

on an 7 minute running clock, perform 1 minute each of
squat
push up
box jump 20"
pull up
wall ball shot @9/6
burpee
double under

rest 2min

REPEAT

Muscle up tekniikkaa

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
40m Dual Kettlebell Rack Carry
rest 30sec
20 Banded Clamshells/side
rest 30sec
15 Scapular Push Ups
rest 60sec