A. 6min AMRAP
8 x T2B
10 x Ground to overhead w. barbell 52/36kg

2min Break before part B.

B. 6min AMRAP
8 x C2B
10 x Ground to overhead w. dumbbell 22,5/15kg

3 rounds

1 min Max reps strict HSPU
1 min rest
1 min Max cal on rower/ skierg / assaultbike
1 min rest

Scaling for HSPU:

1. Eccentric work: Slow down, kip up
2. Modified HSPU feet on the box

EMOM 9
Min 1: 40m D-ball carry on chest
Min 2: 50 DU (50 sec DU practise)
Min 3: 15/13 cal row

How did it go?

EMOM 5

5 x Front Squat@AHAP (floor)

Front squat
4-4-3-3 V2
-Every 3 minutes

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans

Stop at 20 minutes.

https://games.crossfit.com/workouts/open/2019/2

4x60m of shuttle running
1 works while 3 are resting.
Dont push that hard that you hurt your ankles or hamstring while running/speeding up! Remember that. this is speed training but im sure that most of you have not done sprints for a while so be SMART.

Bench Press 3×5

Kippileuanveto, 3x max toistot