3 RDS x 4 Minute AMRAP:
4 Box Jump 75cm
8 Kettlebell Swing 24Kg
16 Squat
1 minute rest after each 4 min cycle. Continue with AMRAP score each cycle.

Complete as many reps as possible in 2 minutes of

• 5 squat clean and jerks
• Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets. Use 70% of your best squat clean and jerk.

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

3 x 10 Sphinx Push-ups
https://vimeo.com/178422998
30" Chest Facing wall handstand hold

5 x 10 Russian leg lifts
https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312

Choose ONE of the following sports

Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT

Strength / Skill:
5x5 Dead Lift 75% of 1RM
5x5 Bend Press 75% of 1RM

WOD
5 Rounds for time of:
7 Toes to Bar
9 Burpees
11 Box Jumps (24",20")

100*3, 140*3, 160*3, 170*3, 180*5
140*2*2 atg, 3 sec hold bottom, 100*2*2 atg 3 sec hold

180 läksin kutosta hakemaan mutta vitosella jälkeen huonokeskittyiminen niin pohjaan jäi.

Strength / Skill:
3x10 Strict Press

WOD - For Time:
500M Row
400M Run
300M Farmer Carry
200M XPO Sled Push
100 Double Unders (Mod: 250 Singles)

WOD Note: Posting time is optional. Work through movements as quickly as you can.

Post-WOD:
3x15 GHD Sit Ups

30 Wall Balls (20#,14#)
25 Toes to Bar

20 KB Lunges
15 Burpees
10 Muscle Ups

15 Burpees
20 KB Lunges
25 Toes to Bar
30 Wall Balls

Note:
Hold KB in rack position for lunges
Toes to Bar Mod: GHD Situps
Muscle Ups Mod: 10 Chest to Bar, 20 Ring Dips, 10 Chest to Bar)

to sign up for the Open!
https://games.crossfit.com/

Register yourself and be ready, the five week journey starts on Friday!

In pairs:
Row 750m
Rest while your partner rows/ Rest as long as your row lasted