5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

Kids " Diane "

21-15-9

-Maastaveto, 20-30kg
-Käsilläseisontapunnerrus (boxilla)

Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db

6 min AMRAP

3 cal row
7 thrusteria käsipainoilla

Find din 4 RM strict press

Lepoja

20 - 50 DU
20 - 30 sec Hollow hold
5-10 kipping pull up
5 hight Box jump
10 Band pullaparts

The CrossFit Games Open 18.4

In 9 minutes, complete
21-15-9
Deadlift 102/70 kg
HSPU,

• In the remainder of the time, complete:

21-15-9
Deadlift 143/93 kg
50-ft HS walk (15,2m)

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Time cap 9 min

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Scaled
DL 61/43 kg and then 83/61 kg
HR pushups and then bear crawl

Dumbbell Single Leg Romanian Deadlift
31X1; 5-6/leg; rest 60sec x 3 sets

Single Arm Dumbbell Press
(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets