On the 2:00 x6:
3 @77%
1 @87%
3 @80%
1 @90%
3 @83%
1 @93%

Pre-WOD:
Work up to a heavy complex of the following movements:
- 1 Snatch Grip Dead Lift
- 1 Hang Snatch

WOD - For Time:
15-12-9
- DL (#225/185)
- Shoot Thru's

Post-WOD:
- 3x1 Minute Weighted Plank
- 1 minute Pigeon Stretch each side

Eilinen/lepo

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(15)
3000m row

Finisher
50 double crunch
1:00 min pigeon per

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50

Partner wod
10rft, alternate full rounds
250/200m row
15 thrusters 35/25kg
10 pull ups

3rft
800m run
1000m row
20 Ball slam

9-10 Back Squat & Accesory
10-11 Basic Endurance CrossFIt
11-12 Basic Endurance Run
16-17 Back Squat & Accesory
17-18 Basic Endurance CrossFit

5 rounds for time of:

30 wall-ball shots
30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box

Takakyykky, kuminuhoilla 5x3@70%

Korkea Te veto, 10cm koroke jalkojen alle
3x2@80%
2x2@90%
3x1@100%

Raakarive + työntö

5 x (1+1)@75%