3 Rounds For Time:
400m Run
30 Burpees
30 Sit-ups

For time:

750/700m Row
50 Overhead Squat 42,5/30kg
25 Bar Facing Burpees.

• Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

• Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

• Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

TC 10

A,
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 23.2

C,
Each for distance:
Monostructural Cardio: 3x 6 mins

Bike, Row, or Jog

Complete as-
3 mins easy pace
2 mins moderate pace
1 min quick pace

3 X MAX REPS PUSH UP

♠️♥️♦️♣️

Joka alkava 4min x 6
Vaihdellen A ja B.

A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

3 rounds of:
40 AMSU
30 Reverse crunches
20 Landmine twists
10 Ab-wheels
Rest

4 sets of 10 Strict Press

*Score = Sum Total Load

10 mins headstand or kicking up against the wall practise

Lower head down to the mat - 10 singles
Or 3 x 10 pike press ups

EMOM/6
1. 40 sec chin over bar hold
2. 10 barbell bent over row (as heavy as possible)

EMOM/6
1. 6-8 kipping levers
2. 40 sec high plank hold

Finisher
5-10-15
Press ups
V-Sit ups

Push press 6-5-4-3-2 reps