3 rounds for quality:

5 x ring dips (weighted)
7 x shoulderpress (70 %)
9 x kettlebell floor press, pick a challenging weight
12 x GHD /ab mat sit ups
2 min rest

5 Rounds for time:

20 Stick sit-ups
5 Thrusters (Pick a heavy weight!)

5 rounds for quality and minimum rest.

:30s ME Push press
:15s Rest
:30s ME Pull-ups
:15s Rest
:30s ME Double unders
:15s Rest

Chin Ups
5x3
AHAP

1. Thruster
2. Push Up
3. Hollow Rock
4. Split Press
5. Sprawl
6. Jumping Pull Up
7. Overhead Lunge (per leg)
8. Mountain Climber (per leg)
9. Prisoner Squat
10. Renegade Row (per arm)
11. Leopard Crawl (2 forward, 2 back)
12. Pistol Squat (per leg. back knee down to mat)

*Order is 1, 2-1, 3-2-1, 4-3-2-1 etc.
*The round you are on corresponds to the # of reps of each exercise.
Ex. Round 5 is 5 reps of sprawl, split press, hollow rock, pushup and thruster. Round 12 is GREAT if you make it there!

15min mobility, warmup and review of exercises
35min circuit

Record which round and exercise you made it to.

roiku 2min
rintalihasten venytys 2min
risto 1+1min
sohva 2+2min
eteentaivutus 2min

Back Squat, 1RM
Press, 1RM
Deadlift, 1RM

Post the total amount.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Voitte kirjoittaa tulokset vielä omana treeninä (tehkää itse), niin saatte ne omiin taulukoihin. Käyttäkää englannin kieltä kun kirjoitatte nimiä kohtaan: WHICH MOVEMENT?

2000m row
30 reps Push jerk

Bench press 3x10
Then
3x3 Legless Rope climp
or
3x20 Ring Row

1 min American KB Swing 24/16kg
1 min Sumo Deadlift High Pull 40/30kg
1 min Burpee
1 min Thruster 40/30kg
1 min Double Under
1 min Break
3 Rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.