4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU

AMRAP 15:00
Right arm Overhead DB walking lunge (length of gym) 50/35
8 burpees
Left Arm overhead DB walking lunge (length of gym)
8 chest to bar pull-ups

Assesory Work
NOT FOR TIME
3 rounds
Banded good mornings 15-20 reps
Weighted Glute bridge (with barbell) 8-10 reps

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

2 rounds of;
Arch rocks x10
30 sec bar hang
Downward dog toe taps x20
Alternating V-ups x10

Beat swings 2 sets of 10
Toes to ring 2 sets of 8
Strict toes to bar 2 sets of 6
TTB 2 sets of 6

20.2 Crossfit Open workout - AMRAP/20 4 dumbbell thrusters 6 TTB 24 double unders

Lats EMOM to finish
1. 10 PVC pipe lat pull downs or Lat pull down machine
2. 10 DB bent over row

Chillaa!

Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max

For time
21-15-9 reps of;
Dips*
1-arm KB Rows
Single Arm KB Push Press (each arm)
Cal Row/Bike/Ski

Dip Options: Ring, Bar, Between Box, Box

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....