For time:
6 rounds
42,5kg

6 Truster
6 OHS
6 T2B
6 Clean
6 HSPU
6 Pull-up

Time cap 16 min.

A,
Pause Snatch Pull + Muscle Snatch + OHS
(5-6 sets 1+2+1)

B,
Snatch Pull + Hang Power Snatch + Snatch Balance
(5-6 sets 1+2+1)

Prep Wod for Nobull CrossFit Open 23.1

[0:00 - 2:00]
1,000/800 Meter Bike Erg
Max Snatches

Rest 1 Minute

[3:00 - 6:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[8:00 - 12:00]
2,000/1,500 Meter Bike Erg
Max Snatches

Rest 2 Minutes

[14:00 - 17:00]
1,500/1,200 Meter Bike Erg
Max Snatches

Rest 1 Minute

[18:00 - 20:00]
1,000/800 Meter Bike Erg
Max Snatches

Barbell: 61 / 43 kg

1)
EMOM 10 mins
Odd: 10 alt. KB dead snatch for quality
even: 10 alt. KB dead Clean and Jerk for quality

2)
"the Ghost"
6 rounds
1. min: amrap cal arow
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

5-10km Run ja/tai 1h uinti

Tai ZONE 3 (HR vihreä alue kellosta)
Row 5k/Bike 10k

"Kotkalainen kuulajumppa"
- Am. Swing x 100
- Snatch x 80
- Longcycle x 60 (clean+press)
- Thruster x 40
- "Navy seal" burpee x 20

Back rack lunges

5 sets of (6+6)

Go every 2:30

5@up to max (5RM)

Tabata alternating between hollow rocks and arch rocks - 20sec/10off for 4 minutes

EMOM/6
Add 1 rep from last weeks 50% TTB/K2E/knee raises

For quality
3 rounds
10 press ups
10 z-press with barbell
10 ring rows

WOD to finish
AMRAP/10
12 cal row
10 burpees over the rower
8 HSPU or pike press up off a box