Tng pwr cleans e3min +50 m sledge push

Partner WOD
For time
100 KB swings 24/16kg
100 Med ball partner situps
100 Push Ups
100 KB Goblet squats 24/16kg

A,
Squat Snatch cycling

EMOM 5
3 squat snatch
1 min rest
EMOM 5
2 squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min

B,
Go down to 70% of A final weight and Do AMRAP 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch n Go
- bulit up to Heavy 4 reps and repeat 3 more times

3 hengen joukkueissa:

AMRAP köysikiipeily + cal

1 min max cal hiihto + köysikiipeilyt: 1 kerrallaan jokainen kiipee köyden, muut soutaa
1 min lepo
1 min max cal assaultbike + köysikiipeily
1 min lepo
1 min max cal burpee + köysikiipeily

3 kierrosta aikaa vastaan
300 m juoksu
20 punnerrusta
10 leukaa

40-35-30-25-20
Arch Body Rocks
Rest 2:00 between sets
https://vimeo.com/175175757

10 Minute EMOM:
1 rope climb (leg or legless)
10 Sphinx Push-up https://vimeo.com/178422998

4 x 10
One Arm DB Rows ( heavy ) Neutral grip

Glute Ham Raises: 4 x 8. Rest 90s.
OR
Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
– light weight

CrossFit Open 19.4!!!