4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB

Weighted chinup 4-3-2-1 reps

A,
Front Squat 1x3

Use the heaviest weight you can for the set.

15 mins to build to a heavy set of 3.

B,
CrossFit Games Open 23.1

C,
For quality:
Monostructural Cardio, 20 mins
Bike, Row, or Jog

20 min sustained effort at RPE 5-6/10.

Feel free to rotate through movements if you like.

Voimatempaus 32kg asti
Tempaus allepudotus 39kg asti
Tempaus 39kg asti, 37kg kyykkyyn
Työntö 40kg asti

Barbell Squat 4x10
Bench Press 3x10
Pull ups 3xmax / 3x10 lat pulldowns
Shoulder press 3x10 + rear delts 1x12
Barbell Bicep Curl 2x10
Barbell reverse Curl 1x10
Abs 3x max

On the 3:00 x 3 Sets :

5 Reps @ 73%

Core 3 rounds:

30s Superman hold
10-12 Hip thrusts with DB

Jumppaa

OPEN 22.2
TBA

3 sets × 10 reps @moderate load

Go every 2:00