4x 2min ON 1min OFF

1) 5 raakariveä riipusta + 5 STOH (käsipainoilla tai kuulilla)
2) Kalorit

Deadlift 5x4 @80%+

EMOM 10
Snatch Pull + Hang Snatch + Overhead Squat

Work from 65% and add, avoid going to failure

Half "CrossFit Open 22.2"

10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift 100/70
Bar over burpee

Back Squat, build up to heavy 2RM
+
2x2 @85-90% of 2RM

Every 1.30min x 12
Alt. A, B & C

A) 10-12 Deadlift @AHAFA
B) 10-12 Dual KB push press @AHAFA
C) 40s D-ball/sandbag bear hug carry/DKB Front rack carry
D) 8-10 Strict pull up/strict pull up with band

Huom!
Tee liikkeet laatua vastaan keskittyen hyvään tekniikkaan.

1min work / 1min rest for 5 rounds
10 thruster 42,5/30
AMRAP double under

Result is the total amount of double unders

4x
Each for time
New start every 4th minute

20/15 Cal.
15 KB Swings 24/16kg
15 Wall Ball

AMRAP 14

Bike Erg 80 Calories
6 Pike Position 360 rotation on Box
20 Partner Over Burpees

You Can Split as You like

DELOAD WEEK

Every 3min for 3 rounds
3 drop jump
3 back squat @70% 1RM