EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

For Time:
Buy In:
200 Double-Unders

5 Rounds of:
6 Squat Snatches @60/42,5kg
10 Bar Muscle-Ups

Cash Out:
200 Double-Unders
- Workout is done with a partner, split reps anyhow

CrossFit Games Open 17.5

10 Rounds

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

150 wall balls for time

every time you break, perform 15 good mornings 40/30kg

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

6 Heavy DB Snatch (alternating)
9 Box Jumps

3 rounds

• max push-ups
• 1 min rest

Do as many reps as you can

3 x

1 min assaultbike
10 x kepillä kädet ympäri
12 hollowrocks
15 sek hollowpito
12 teräsmieskeinunta
15 sek pito
5 seinäkyykkyä
5 valakyykkyä