3 rounds
1:00 cardio machine (increase intensity each round)
30-40 single unders
10 single leg bodyweight rdl (alt leg)
5 push up to downdog
10 hollow rocks
:20-30 HS Hold
then workout prep :
test some double unders and hspu variations, after that :
25 double unders + 5 hspu
rest 2 min and start first wod

Snatch Pull + Hang Snatch High Pull + Hang Squat Snatch

9 x (1+1+1) 70-80%

SO 2:30

5 x 60s On / 30s Off

1) row
2) 12 Db snatch + remaining time split jump
3) 12 v-up + remaining time plank
4) 12 push up + remaining time air squat

Wod
100 Double Unders
50 Alternating Dumbbell Step Ups 22,5/15kg
100 Double Unders
50 Burpees
100 Double Unders

Tc 15 min

On the Minute x 10:
2 Hang Power Snatches

For 30mins at steady pace (strength focus)

Rope Climb x 1-2 reps
Rest :45
Strict Handstand Push-ups x 4-8 reps
Rest :45
Supinated Grip Barbell Rows x 10 reps
Rest :45
Barbell Shrugs x 10-15 reps
Rest :45
Hollow Hold x :20-:30
Rest 1:30

• Rope Options: Legless, legs, half height, rope rows
• HSPU Options: Deficit, Floor, 1-3 pads, DB Shoulder Press

12 x KB Swing 32/20kg
24 x DU
6 x Bar MU

3 sets
• 10-12 Ring Rows + 15-20sec hold at top (after last rep)
• 20m Front Rack Walking Lunges, AHAP

Nocco X Barebells

In pairs:
A) 20 min AMRAP
24 Double unders / 72 Single Unders
12/9 cal row
6 Pull-ups
*Complete a full round before changing

-REST min 20-22-

Min 22-32 : 300 m (12x räkki ympäri) 2x KB Front rack carry 24/16kg

Remaining time: Max wall ball shots 9/6 kg
Score: Part A (amrap) + Part B (wb shots)

CrossFit Total II

1RM Clean
1RM Bench press
1RM Overhead squat

Post the total amount

*15 min / liike aikaa etsiä ykkönen