Back Squats
6-4-3-6-4-3 reps

etukyykky 5 x 5

3 rounds for quality

5 wide grip chest to bars (You most likely need a band)
5 strict pull ups
5 inchworms
5 PEP

EMOM 36, Basic Endurance

1 minute : 3 power clean TnG 60/40kg + 5 Bar over burpees
2 minute : 25 air squat
3 minute : Single Arm Dumbell Push press 7 + 7 @22,5/15kg
4 minute : 20 Sit Ups
5 minute : 200m Run
6 minute : rest

Clean complex (5 heaviest possible sets)
2 x clean pull
clean
hang clean

Complete 4 rds
Front rack KB/DB carry 40m (raskaat painot tähän)
rest 30 sec
DB bicep curls 12 reps
rest 30 sec
Tempo push-ups 8-12 reps 3 sec tempo down, 3 sec pause at the bottom ( ei lepoasennossa vaan niin, että rinta kevyesti hipoo maata)

Rest 1 min

AMRAP 8:00
5 Bar Facing Burpees
10 Hang Power Snatch @35/25kg
15 Overhead Squat

Rest 2:00

AMRAP 8:00
5 Bar Facing Burpees
10 Toes to Bar
15 Kettlebell Sumo Deadlift High Pull @ 24/16kg

Rx+: 42.5/35kg.

Clean complex:
2 x clean pull
Clean
Hang clean

Heavier than last week.

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Read the full workout details including scaling and master divisions here

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

Working in pairs YGIG 20 Min AMRAP;
20 shoulder Press 50/35kg
80m farmers carry pinch 2x15/10kg
20 bent over rows 50/35kg