12min EMOM
4 Burpees
6 Wallball shots
8 Box Jumps

*Hybrid workout

WOD:
Soutu 500 m
American swing x 15 (24/32)
Soutu 400 m
American swing x 15 (24/32)
Soutu 300 m
American swing x 15 (24/32)
Soutu 200 m
American swing x 15 (24/32)
Soutu 100
American swing x 15 (24/32)

6 min AMRAP
5 x Thruster @ 50/35kg
10 x Russian Swing @ 32/24kg
15 x Lateral Jump over bar.

Record reps and rounds, weight, scaling and other details.

Buy in: 50 double unders
10 DB thrusters 35/25 lb
5 Bar Muscle-ups
10 DB thrusters 35/25 lb
5 Toes to bar
10 DB thrusters 35/25 lb
5 Knees to elbows
10 DB thrusters 35/25 lb
5 Pull-ups
10 DB thrusters 35/25 lb
Buy out: 50 double unders

tavoiteaika: 20-30 min
Skaalus: BarMu-> hyppäämällä korokkeelta tai kuminauhalla avustettuna
T2B->K2E jne.

2 rounds:
10 HSPU
20 Box jumps
30 pull-ups
40 push-ups
50 DU
10 K2E
20 ring dips
30 burpees
40 sit-ups
50 squats

tavoiteaika: 50min

Games runner-up Mat Fraser tells how he transitioned from weightlifting to CrossFit:

Today's task is: Tell us who you think will win the Games next year (female & male)?

10 rounds:
10 m one-hand farmer's walk
in a rack position
10 one-hand KB Clean

KB Weight 24/16kg
tavoiteaika: 20min

Kättä saa vaihtaa oman maun
mukaan.

BS: 3x5
Warm up: 40% / 50% / 55%
Work out: 60% / 65% / 70%

EMOM 10 min
Power snatch x 2 75%

mitä teit?