Fight gone bad! (Lockdown edition)

Three rounds, 1min per station, max reps of:

KP/KK Thruster (Reps)
Autojuoksu
KK Sumo deadlift high-pull (Reps)
KK/KP Push-press, Reps
Autojuoksu
One minute rest

Warm Up

Foam Rolling about 10 minutes, get body ready for work!
Warm up with Air bike
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

then 3 sets of
4 burpee box step overs
8+8 suitcase deadlifts, increase weight
then 1 set
2 burpee box get overs @120cm
2 sandbag over shoulder

A,
Tempo Clean & Jerk 2-2-2-2-2

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

Pause 3 secs at just below the knee for each rep.

B,
3 rounds for time of:
Run, 400 m
10 Dumbbell Thrusters @2x32/22,5kg
5 Ring Muscle-ups

Goal: sub 12 mins

C,
4 rounds for quality of:
10 Hip Extensions, pick load
10 Weighted Sit-ups, pick load
Row, 300 m

Add weight to the hip extension if possible- athlete choice on the weight for the sit-ups. If you are looking for "more" today push the pace on the row. If not, use it as active recovery between each round.

D,
3 rounds for quality of:
15 Y-T-Ws
10-15 reps each position
Use Crossover Symmetry, mini bands or small plates.

3 kierrosta

6+6 eturäkki askelkyykky taaksepäin korokkeelta, tempo 30X0
3-6 leuanveto poispäin nojalla, 30X0 (tangossa)

1,5min lepo

Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

restday

OPEN 20.1

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 OHS + ALSO 10 scap pull ups