10 min Amrap
50 Double Unders
10 DB Thrusters (50/35)

Warm Up
2 min bike
Mobility
21 GHD
21 Back Extensions
21 Air Squats
21 Push ups
21 Bent over rows

Stength
5x3 Front Squats 75%
5 sec desend, explosive up

Odd: 8-12 Ring push ups
Even: 8 Pendlay row

AMRAP 20 min:
- 25 medball sit-ups (9/6 kgs).
- 20 Kb Swings (24/16 kgs).
- 15 Toes to bar.
- 25 DU.
- 20 Russian twists (9/6 kgs).
- 15 Burpees.

Today we would love to hear about your history among CrossFit. Leave your comment below and answer at least the following questions:

• How long have you done CrossFit?
• What brought you to CrossFit?
• What is the best thing in CrossFit?

A game of mouse trap
and

mannequinchallenge at end of class.

Jarrutusetukyykky

3 x 3

Chin up 5x5
Scale as eccentric if needed

Every 90s. for 12 reps
1 x Hang Power Snatch + 2 x Overhead Squat @ 65%+
Start from 65% and add weight after every 1-2 reps IF MOVING WELL.

6 min AMRAP
10 sek roikunta
10 burpeeta