45 min amrap

10 burpees
300m row
20 sumo high pull/ swing
400m row
30/60 du/single
500m row

20:18 AMRAP

20 Du
1 rope climb
8 Box over burpee 60/50cm
20 Du
1 rope climb
8 Thruster 50/30kg

WOD - for time:
"Isabel"
- 30 Snatches (135,95)

3 x 3 weighted pull up + 2 x turkish get up

Record the kgs of the weighted pull up.

Strength

Chest - Incline Bench Press

Crossfit

200 M. Run

21-15-9
Hang Squat Cleans
Push Up
Sit Up

200 M. Run

25min time cap
50-40-30-20-10
Wallball
Row calories

For time

• 2 rope climbs to 15 feet
• 12 back squats
• 120 double-unders

Behind the next strict press – 4 x 10 @ AHAFA (add load each set

Laatua
Superkids:

4 kierrosta
5 Pystypunnerrusta
5 hollowasennosta supermiesasentoon "silakka"
5 PEP
5 Hollowasennosta polvien koukistus
1 min lepo

Ninjat:

5 kierrosta
6 Pystypunnerrusta
6 hollowasennosta supermiesasentoon "silakka"
6 PEP
6 Hollowasennosta polvien koukistus
40 sek lepo

WOD:
"Jackie" - For Time:
- 1,000 Meter Row
- 50 Thrusters 45/35
- 30 Pull Ups

Post WOD:
- 50 Ring Dips in a few sets as possible