4RFQ
30sec Handstand Hold
20m OH KB Carry (ea)
20 Alternating SL V Ups

Spend 20min playing around, trying different variations from: http://games.crossfit.com/video/towel-pull-ups

3 kierrosta

20 sek dippi pito renkailla
20 sek lepo
20 sek hollow pito
20 sek lepo
20 sek leuanvetopito
20 sek lepo
20 sek L-pito boxilla
20 sek lepo
20 sek pito punnerruksen ala-asennossa nojapuilla
20 sek lepo

10 km row for time.

EMOM 18’

3 Rounds for Time:
800m Run
25 Pull-Ups
25 Overhead Squats 75/55

Scale the Pull-Ups to Jumping Pull-Ups as needed and the load on the barbell to be able to do the reps in 1-2 sets.

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

20 minute AMRAP
200 m Run
Air squats
Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

Rest 2 minutes

Then 3 minute AMRAP
Burpees
If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

*1 score- total rounds plus total reps. 200 m run counts as 2 reps.

• (1+2+1)-…-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
1RM

Vauhditon pituus (mittaa mittanauhalla pituudet)

5 x 1