Halting front squat (halt at the bottom), you choose the weight

3x Max Reps Push-ups (2min rest between sets)

Bench press 1 RM.

Timecap 30 min. Kolmannen epäonnistuneen yrityksen jälkeen peli seis.

Build up to TM

Cluster - Push Press - Push Jerk - Split Jerk

2min rest between sets

Heavy clean pulls

Option 1 (RX)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (15/22.5 kg)
Walking lunges (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

---

Option 2 (INTERMEDIATE)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (10/15 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

---

Option 3 (BEGINNER)

AMRAP 15:
3 burpees
3 DB hang clean-to-overheads (5/10 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

---

INTENT AND TIPS:

Today's workout follows an ascending rep scheme within a set time.
Be prepared for the early rounds to pass quickly, and then the "real" workout begins as the reps reach double digits.

• The dumbbell load should be light to moderate.
• If you plan to do Rx, you should be able to complete at least 10 reps unbroken.
• Aim to reach the 12-rep round by the 4–5 minute mark.
• Athletes registered for the Open should choose the official variation provided by CrossFit.

4x8 Benchpress

Alternate.
1. 15 Wall balls
2. 12/10 cal bike
3. 40 double unders 80 singles
4. 12/10 cal Row
5. Rest

Conditioning emom. Find the the right numbers and keep a tight set up with your team. Rest together.

AHAFA

For time 10-1-10

10min time cap