10 Rounds:
Every 2:00
Row 150m
Rest remainder.

Parin kanssa vuorotellen 200 m soutu x 5

(molemmat soutaa 5 kertaa)

Eilinen

21-15-9

• Fwd bend row
• High Hang Power Cleans

Rx Male: 60kg / Female: 40kg

Scale 1: Weight AHAFA
Scale 2: Ring Rows / Kettlebell Swings 24 / 16 kg or AHAFA

Rest 5 Mins then: CrossFit Open 18.0

5 kierrosta

15 etuheilautusta 24/20kg kb
15 knees to elbows tai jos ei ole tankoa niin muu vatsalihasliike.
15 sumo deadlift high pull 24/20kg kb
15 abmat sit ups
15 frontsquats 24/20kg kb

Happy ending : 200 weighted walking lunges

Hang Snatch double daily max

Squat Clean + Push Jerk + Split Jerk daily max

Front Squat x 6 x 6 sets@80%

Metcon (Time)
For time:
20 KB Russian Swing@24/16kg
30 Double Unders
10 Front Rack Box Step-ups@2x20/2x12kg
30 Double Unders
20 KB Snatch@20/16kg
30 Double Unders
10 Double KB Thruster@2x20/2x12kg
30 Double Unders
10 Ring MU's

Metcon (No Measure)
EMOM 8:
Odd: max effort L-sit
Even: max effort Dead hang

Tempaus EMOM 12

Joka alkava min 1 x tempaus riipusta kyykkyyn

4 RFT:
5 Ring MU's
10 Power Cleans (70/45)
25 Wall Balls (9/6)

Skills:
DU's - Escolhe um nível:
Nível Ninja: 5x75 Unbroken, 15" rest entre sets
Nível Avançado: 6x50 Unbroken, 30" rest entre sets
Nível Intermédio: 7x35 Unbroken , 45" rest entre sets
Principiante: 8x20 Unbroken, 1 min rest entre sets

Eilinen/lepo

1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

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Banded shoulder flow