3 kierrosta
6+6 askelkyykky etujalka korokkeella kahvakuulat/käsipainot eturäkissä,
max toistot kuormitettu (pallo, kahvakuula, käsiapino) 1 jalan lantionnosto vas+oik
2min lepo

3 kierrosta
8+8 käsipaino (2kpl) pystypunnerrus askelkyykyssä (polvi maassa)
15 romanialainen maastaveto käsipainoilla
2 min lepo

Bench press
3-2-2-1-1-1

Scaled WOD
For load:
Bench press
3-3-3-3-3-3

3 rounds
4-people "conga line"
20/15 cal echo bike or 21/16 cal bike erg
18 wall ball 20/14
16 steps DB front rack walking lunge 2x22,5/15

All the athletes start from the bike one by one after the previous athlete is ready with the bike. Rotating 3 rounds this way.

4 x e2:30m:
5 pause front squat @ RIR 3
*3s stoppi pohjassa

“CrossFit Total II”

Clean, 1 rep max

Overhead squat, 1 rep max

Bench press, 1 rep max

E2M x 6

2 squat clean + 2 split jerk @75-80%

EMOM 32 ( AMRAP )

1 minute : 2 Hang Squat Clean + 2 Squat Clean 70/50kg
2 minute : 30 Double Unders
3 minute : 20 Wallball Shots
4 minute : Rest
5 minute : 7 Devils Press 22,5/15kg
6 minute : 30 Double Unders
7 minute : 12 Pull-Ups
8 minute : Rest

Goal : 412 reps

8 sets
1 snatch pull
1 power snatch
1 hang power snatch
@70-85% 1RM PS

EMOM 10:
3 tng squat clean + 1 thruster

-> bb-cycling painot:
ADVANCED @ 70/50kg
RX @ 60/42,5kg
SCALED @ 42,5/30kg
-> skaalaa lisää tarvittaessa tai valitse itsellesi sopiva välimuoto

For time
20-15-10 Hang Snatches 42,5/30kg
30-25-20 Situps
40-35-30 Double Unders