3-2-1-3-2-1+

Rest 2min between sets. Last set is AMRAP set.

Alternating OTM x 20
Odd Minutes – 15/12 Calorie Bike
Even Minutes – 3 Deadlifts + 25 Double-Unders

Start with a light load on the deadlifts and climb steadily.

For Time:
- 500 DU Or 1000 Sigles
- Every time you break do 10 burpees

Raakatempaus 4x3@65%

Raakarive + raakatyöntö 4x3@65%

Korkea Te-veto 2x3@70%, 1x3@75%

5 kierrosta

8 leukaa
10 punnerrusta

Warm Up

Crossfit Open 17.2

or for those doing the Inflatable 5K on Saturday
Rest

Back squat (10% lighter than day 1) 10 reps at 65% 1RM, 3X6 at 75%
Jerk squats 8 reps at 80% 1RM, 5 reps at 85%, 3X3 at 100%
Jerk 3 reps at 60% 1RM, 4X3 at 80%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10

CORE
150 m ROW
1 to 10 BURPEES

150 m ROW
10 to 1 KTE

Teams of 2, AMRAP 31:
8 Thrusters @ 70/52.5kg
6 Rope Climbs
11 Box Jumps @ 75/61cm
400m Run / Stairs with 1 Sandbag

30min bike/row/ski/run with clothes sweating

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

5x1 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

NO MAXING OUT!
Rest enough between sets.
Use weightplates under heels.
Lift from rack.