EMOM10
1 set of bodyweight pull up

Valitse sellainen toistomäärä minkä pystyt ylläpitämään kaikilla kierroksilla. Skaalaukset: Low bar/banded

3 rounds for reps
1min sumo deadlift high-pull 50/35
1min DB bench press 2x22,5/15
1min rest

Partner WOD

AMRAP 12
30 Calories
30 DB Hang Clean & Jerk 22,5/15kg
30 Box Jump Overs

Deadlift

7 x 3 @ 70 - 75%

Go Every 2:30

3 x 3 (Heavy weights)

3rounds:

3min ON / 1min Off
1) 10-20 windmill + bike
2) 10-20 snowangel + row
3) 30-60s plank/ or hollow + ski
4) 20-50 DU + echo

CONDITIONING

2-4 rounds, rest as needed between movements

1) 20/15cal Row
2) 5+5 DB Snatch or DB Squat Snatch
3) 10-20 GHD Sit-Up
4) 5-10 Russian Push-Up
5) 5-10 Strict Pull-Up or Ring Row
6) 10m Lizard Walk or walk of your own choice

RPE 3

10min EMOM of your choice with gymnastics movements. Only if you have the energy left!

RCF Games 2018 Event of your choice!

Scale if needed! Check games.crossfit.com for event details!

If you have the energy, why not do couple of events...?

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 3-10 Russian Dip
2) 10+10 Banded Reverse Lunge
3) 5+5 Monkey Press
4) 5+5 KB/DB Squat Snatch (from hang)
5) 10-30sec GHD Supine Hold
6) Row/Ski/Bike 500-1000m