4 rounds
8 DL
6 HSC
4 STOH
2 BMU
50 DU
@70kg

Push press 3-3-3-3-3 reps

JERK COMPLEX
Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Farmer Carry
3 Wall Walks

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21-15-9

• Fwd bend row
• High Hang Power Cleans

Rx Male: 60kg / Female: 40kg

Scale 1: Weight AHAFA
Scale 2: Ring Rows / Kettlebell Swings 24 / 16 kg or AHAFA

Rest 5 Mins then: CrossFit Open 18.0

• 8 Min AMRAP of:
Strict o Kipping Ring Muscle Ups

15min

15m askelkyykkykävely käsipainot räkkiasennossa
6 tempaus kyykkyyn 43/30kg

• 3-…-3 of:
BB No Hip Snatch
3RM

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 8-10

A2) Single-Arm Ring Row:
4 x 8-10

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 7 of 8

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20 Minutes or 5 Rounds:
3-6 Strict Pull-Ups
12e Single-Arm Kettlebell Swings
20 Second L-Sit

Use assistance or add weight to the Pull-Ups as appropriate. The Kettelbell Swings should be heavy for 12 reps. Scale the L-Sits to Tucks or Half-Tucks as appropriate, or accumulate 20 seconds in a few sets.

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RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (29/43 kg)
Bench press (25/34 kg)
Squat clean (15/20 kg)

"Kalsu"
For time:
100 thrusters 60/42,5kg
*otm 5 burpees

TC 30

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