For time:
YGIG
2000m Row
100 KBS 24/16kg
300 DU
100 Wall Ball 9/6kg
1600m Run (Both)

Time Cap 35min

Partner workout. 25 minute AMRAP:

• 20 x dumbbell push press (heavy)
• 4 x rope climb
• 60 x double-under
• 60 x sit-up

One person works at a time. You can share the repetitions as you like.

3-3-3-3-3 GO HEAVY!

AMRAP 17 MINS

MEN / WOMEN
40 BURPEES
30 / 20 KG SNATCH, 30 REPS
30 BURPEES
60 / 30 KG SNATCH, 30 REPS
20BURPEES
70 / 40 KG SNATCH, 30 REPS
10 BURPEES
90 / 50 KG SNATCH AS MANY REPS AS POSSIBLE

@ LIGHT weight (barbell / max 40%)

1) Push Jerk with pause in catch

2) Push Jerk with pause in dip+catch

3) Push Jerk cyling

4) Split Jerk with pause in catch

5) Split Jerk with pause in dip+catch

6) EMOM 10: 2 Push Jerk + 2 Split Jerk @ 50% of 1RM Split Jerk

5 Rounds
Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Tuck hold 30s
Rest 1min

8 x 60%
1x 95%
7x 65%
2x 90%
6x 70%
3x 85%
5x 75%
4x 80%

The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

"Regularly learn and play new sports"
Muuta liikuntaa crossfitin lisäksi päiväkirjaan merkittäväksi.

Bent-over row with snatch grip 2x12