5 x e90s:
4+4 BB deficit reversed lunge

3 rounds of:
8-10 BB romanian deadlift
10+10 KB side bent

EMOM12:
1) ski / row
2) box jump over
3) ddb hang squat clean
3) du / su

20 min amrap

• 2 min ERG
• 10 Deadlifts 80kg

9'AMRAP
12 KB USA swing @24/16kg
9 air squat
6 pull up

Run 400m
2+2 single arm devils presses
8-10 db squats

Score: total work time

Chaos

• As many rounds as possible in 7 minutes of
  • 10 thrusters
  • 10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

AMRAP 34'

500 m Run

15 DB Thrusters

250 m Ski / Row (rotate)
500 m Run

12 Box Jump Overs

2 length Sled Push

500 m Run

250m Ski/ Row (rotate)
15 x Goblet squats

2min break

Finisher for time
16-12-8

Ski (cals)
BB push press
Burpee over the bar
Wallballs

5 rounds for time of:
12/15 cal echo bike or ski
10 lateral burpees
5 deadlifts 90/120

squat bottom pos. pallof press 3x10/10

frontsquat 3RM

Korttipakka♥️♠️♦️♣️