EMOM x 10

5-15 push up

3 kierrosta toiminnallista bodausta

6+6 1-käden vauhtipunnerrus käsipainolla
6+6 1-käden kulmasoutu käsipainolla
5-10 varpaat tankoon
1min lepo

For quality 25min:
1) 15-30cal machine/ 200-400m run
2) 5-15 push up
3) 6+6 windmill
4) 6+6 s.a DB row
5) 10-20 hollow rock

3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
6 Burpee-Box Jump overs
+ Max Calories In the remaning time

3-4 rounds for time with two dumbbels:
25 db hang power clean 45/35lbs
20 db shoulder to overhead
15 db box step over

tc 12min

2 Rounds :

5:00 AMRAP

14 Wall balls @ 20/14p
10/8 Row Calories
8 Burpees over the rower

5:00 AMRAP

6 Toes-to-bars
10/8 Bike Erg Calories
14 DB Hang C&Js, alt @ 22.5/15kg

Rest 3:00 between intervals

Skin The Cat

5 x 3

Every 2 min

CROSSFIT GAMES OPEN 24.1
TBA

3-4 sets
8 Shoulder Press @70%+
5-8 Strict Chinups

5 minutes Set 1 )

10 Banded Floor Angels
10 Arch Ups
10 Hollow Rocks
10+10 One Legged Jumpping Pull-Ups

5 minutes Set 2 )

5 Snap Hollow to Supine
5 Deck Squat
10 Arc Rock
10+10 One Legged Jumpping Pull-Ups / CTB

5 minutes Set 3 )

5 Tension Swing
5 Banded Kipping Hip Drive
10+10 One Legged Jumpping Pull-Ups / CTB

5 minutes Set 4 )

5 Kipping Pull-Ups / CTB / BMU
10 Russian Swing

After each set 5 minutes any machine @ HR Zone 1-2