5 x e2m:
1 squat clean+2 *low hang squat clean @ moderate-heavy

*belov knee

A) 5-4-3-2 push jerk (moderately heavy)
Go every 2min

B) CrossFit Open 13.2.
10min AMRAP
5 shoulder to overhead 50/35
10 deadlift 50/35
15 box jump 60/50

Body building 3-4rounds:

3-10 strict pull up/strict c2b
8+8 seated press
8+8 Db/Kb row
16 russian twist

Hang clean: 4x5

1 power clean (55/80 kg)
1 bar muscle-up
5/7-cal ergo
– Add one rep to power cleans and bar muscle-ups until time expires.

scaled WOD
AMRAP 10:
1 power clean
1 ring row
3/5-cal ergo
– Add one rep to power cleans and ring rows until time expires.

For time :

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

22,5/15kg

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled:

(Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

Level 1.

AMRAP15
5 strict pull up
10 push up
15 kb swing @24/16kg

Level 2.

AMRAP15
3 strict pull up
7 push up
15 kb swing @24/16kg

Rpe 3

Tee treeni laatua vastaan. Valitse sellaiset skaalaukset, että pystyt tehdä liikkeet 1-2 setissä. Skaalaukset: pull up - banded - low bar - ring row push up - kulma kb swing - paino

1min max calories Assault Bike

Go Every 3 Mins x 6 (18 min cap)
10 floor press 60/40kg
1-2 legless rope climbs / scale to 10 ring rows.
15 rower tucks

If you work in pairs you can change the order.

Triangle week 2:
40 Min EMOM
1. Row 14/12
2. Bike 14/12
3. 12 burpees
4. Rest
Reps have changed this from time to reps . If it was tough then stick with the same reps you did 2 weeks back.

As always scale and build the reps at your own level.