Eilinen/Lepo

20:00 AMRAP
5 HSPU
10 deadlifts 205/155
15 calorie row or bike

Rivemave + etukyykky EMOM

Joka alkava min x 10

*5 x rivemave, 120 % rivestä
*3 x etukyykky, 80 %

Teams of 2/3
30 rounds for total (inc. rest)
40 seconds on, 20 seconds off.

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7 Rounds of:
Bike/Row/Ski for calories. Do not reset the machine during the rests.
Score is the total amount of calories gained.
*
3 Min rest.

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7 Rounds of:
Farmers walk 73/113kg.
Each person does 40m. Score is the total amount of meters walked.
*
3 Min rest.

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7 Rounds of:
80 synchro dumbbell snatches alternating arms.
60 synchro kettlebell swings.
40 synchro goblet squats.
20 synchro burpees.

Optional Swim Workout
Warm Up
3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
then
250-300m swim
rest 2 min
200-250m swim
rest 1.5 min
150-200m swim
rest 1 min
100-150m swim
rest 0.5
50-100m swim
rest 2-3 min
then 50m cool down.

Miten Meni jos kävit uimassa.

A) 5 Round
1'30: Row moderate
1'30: 8 mu + ME burpee
1'30: Rest
1'30: cal bike moderate
1'30: 12 t2b + ME WBS
1'30: Rest

E3M for 15min
Back squat x3 @ heavy weight ca 85%
+
5 rounds
2min amrap
Power clean x3 60/40
Amrap ball slam
2min rest

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3, For time

• 120 wall-ball shots
• 120-cal. row

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

OR

Quarterfinal Test 4,
For max load

• 4-rep-max front squat

Peg board + front and back balance to bar

warm up: classic gym, zoo walk, and core 5 '

wallbars climb 2* (hang) 2* (climb)
PB keep 2*15"
PB one step 5*2

Front and back B
to floor skills
2*10" tuck
2*10" pike
2*10" one leg
2*10" spreader
5 min Stretching

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.