4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

4 rounds
8 DL
6 HSC
4 STOH
2 BMU
50 DU
@70kg

Push press 3-3-3-3-3 reps

JERK COMPLEX
Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Farmer Carry
3 Wall Walks

Post work to comments.

1 min ON / 30 sec OFF:
- Sit-ups.
- Back extensions in GHD.
- Farmer walk (32x2/24x2).
- Toes to bar.
- Skin the cat.
- Box jumps (24"/20").
- Monkey.
- Gob squat (24/16 kgs).
- Pull-ups.
- Pistols.
- Wall ball shots (9/6 kgs).
- Wall Climb.
- Criss Cross.
- Tire flip.

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

• 8 Min AMRAP of:
Strict o Kipping Ring Muscle Ups

15min

15m askelkyykkykävely käsipainot räkkiasennossa
6 tempaus kyykkyyn 43/30kg

• 3-…-3 of:
BB No Hip Snatch
3RM

"Kalsu"
For time:
100 thrusters 60/42,5kg
*otm 5 burpees

TC 30

previous 12.12.2017