3-5 rounds for quality

10 wallwalk (PEP)
10 seconds L-sit hold
7 L-sit / tuck to standing press of parallets or from a box
7 inchworms with 5 sec hold !

Standing press

5 rounds for time.
Run 800 meters
24/16kg kettlebell swing, 30 reps
40 push ups

TC 40 min.

30min EMOM
12 x Box jumps
8 x TTB (sub knees to elbows or 12 x leg raises)
4 x KB Clean and press per hand (alternate hand on every minute)

35min AMRAP:
1-2 Rope Climb,
5-20 parallette push-ups,
Pistol Squat,
Hollow Rock

Back squat
60% x 8
65% x 8
70% x 6
75% x 6

Get your geek on! (Play Missy Elliot)

*You have to finish 3 rounds of 10 reps each plus 3 sets of curve and ski before you can freestyle. Once you are done the 3 rounds you can pick and choose your exercises/reps

Push Up= 2 points
KB Swing (35/55)= 3 points
Box Jumps (20/24)= 4 points
Thruster (20/30)= 5 points
Every 0.08 Curve= multiply final score by 2.6
Every 200m Ski= multiply final score by 1.8

Every water break= -500points
Every Shoelace tie= Divide total score by 3!

Show your work

28min amrap

35min circuit

Crossfit Games Open Workout 16.5.

RX:
21-18-15-12-9-6-3 reps for time of:
Thrusters 43/29 kg
Bar-Facing-Burpees

*

Scaled:
21-18-15-12-9-6-3 reps for time of:
Thrusters 29/20 kg
Bar-Facing-Burpees

Heavy snatch double.

Remember! Last set is MAX reps to your limits regardless of rep count!
BB Strict Press 4x8 (one re-rack allowed if form stays perfect)
2x DB or KB Romanian Deadlift 4x8 (2-3sec lowering negative)
Weighted Hollow Holds 30-45sec (weight plate or balls) (optional flutter kicks)
3:30min
18

Omenoilla on ydin, puilla runko
10min

30s kuollut koppakuoriainen
30 venäläinen kierre
10 istumaannousu levypainon kanssa