6:30 Core
7:30 Jerk Technique
12:00 Core
16:00 Jerk Technique
17:00 Voimistelu
18:00 Mobility
19:00 Basic Endurance CrossFit

Metcon (reps)

AMRAP in 12 minutes of:
10 Deadlifts 100/70kg
10 SHSPU

Accessory:
3-5 rounds of:
3-5 kneeling jumps
12 Heavy KBS

Rest 2 minutes between rounds.

1-3 Rounds
30-60 Handstand shoulder touches
6-12 Push ups (unbroken)

1min Rest

1-3 Rounds
12-24s. Hollow body hold
6-9 Tuck ups (unbroken)

1min Rest

1-3 Rounds
12-36s. Superman hold
6-10 Side over arch (unbroken)

Every 4 min for 12 minutes (3sets)
10 weighted box step overs (take 2 db or kb's on this)
10-20 push ups

Crossfit Games Open

Workout 11.5

AMRAP in 20 minutes
5 Power Cleans (66/48kg)
10 Toes To Bars
15 Wall Balls Shots (9/6kg)

Mobility: ankles, hips, spine

Single arm Bench press Alternating

14-14-14-14-14 AHAP

SO 3:00

1A) bulgarian split squats 3x(4+4)x40%
1B) back squats 3x5x65%

Straight arm front squat, 3 x 1

For time:

36 hang squat clean 65/45kg
100 Bar over burpees

Split as desired. You can move btw. movements as you like.

4 rounds for quality

1-9 Ring MU
20 abmat sit ups

Scale 1 round to:

9 parallel ring rows
9 parallet push ups (on DBs)
20 abmat sit ups