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

3 rounds
300m run
12 push ups
12 kb swings 32kg/20kg
12 pull ups

Snatch pull, 5 x 3, 105 %

Push ups
4x8-15r
60s. recovery
Scale as needed.
You can do ”Xiaopeng forward” as recovery. 5 reps/side.

Bench press

1 RM bench press (sotilaspena)

AMRAP 9
12 Toes-to-bar
8 Box Jumps
4 Bar Muscle-Ups

12 min AMRAP
8 HSPUs
10 deadlifts 100kg/80kg
10 box overs 60cm/50cm

5 min time to find max weight in complex
2 deadlifts
1 hang clean
1 front squat
1 jerk

2 min rest

6 min AMRAP
3 l-pull ups
4+4 kb snatcehs 24kg/16kg
10 russian twists 20kg/10kg