6 x 45 sec work, 15 sec rest:

During the 45 seconds do 2 snatches with 50-60%, and the rest of the time do hollow rocks.

The result is all the hollow rocks.

13 Min AMRAP

1 Rope Climb
11 Pull Ups
20 DU
14 Box Jumps

2x8 push+split
2x5 push+split
2x3 push+split

Suoritetaan yht 8 reps (ekassa) eli 4+4

Fr Squat every 2 min
5-5-5-5-5

For time 21-15-9
Handstand push up
Ring dip
Push up

Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Russian Swing
2. 2 Goblet Lunges + 1 Goblet Squat for Meter
3. Snatch
4. Thruster
5. Syncro Medball Sit-Up

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 10 Banded SOTS Pull [Banded SOTS Pull](

)
2) 3-5 Arch to L-Sit [Arch to L-Sit](

)
3) 30sec Wall Sit (loaded anyhow) [Wall Sit](

)
4) 5+5 Monkey Press [Monkey Press](

)
5) 10-20 Scapula Push-Up [Scapula Push-Up](

)

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

145kg max. 3 toiston 125kg ja 2 140kg

This is a full body recovery workout with a mix of movement and mobility work. Mobility work is focused on hip flexors and posterior chain while the movement is full body and knee/hip dominant.

1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

DT - mainsite 150725 - reebok crossfit games 2015
12 deadlifts
9 hang power cleans
6 push jerks
use a weight you can do each exercise

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Post total number of calories rowed