10x
alt. between A and B

New set every 4th minute, each for time

A) 20 Wall Balls
15 DB/KB Snatch 20-25/12-16kg
10 Box Jumps

B) 20 Situps
15 HR Pushups
10 Target Burpees

4 Intervals (2 of each)
3min ON/90sec OFF
Alt. A and B

A. AMRAP of:
12 Wall Balls
6 Deadlifts 100/70kg

B. AMRAP of:
7 Thrusters 50/35kg
7 Pullups

CORE
EMOM 15
(1) 6-8 Strict Toes-to-bar (strict up, slow down)
(2) 20-30sec Hollow Hold
(3) 10-15 V-ups
(4) 45sec Plank hold
(5) Rest

E2MOM CORE JUMPPA

10 x every 2 minutes on the minute, alternating between

8 overhead squats
15-20 hollow rocks

OHS= Choose a loading that fits your fitness level

45s. On, 15s. Off for 16min
Bike/Row/Skierg
Pull-ups
Double unders
T2B

AMRAP

For time
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

https://games.crossfit.com/workouts/open/2019/19.3

Muscle up training.
-False grip
-Transition
-Rubber band drills

Partner WOD
'I go, You go'

4 Rounds for time
15 Wall ball
15 Leg/Knee raises
15 KB-Swing
15 Box jumps
15 Burpees

5 x 4 aitaa

lepo 90 sekkaa välissä

Alternate for 4 rounds:

1) 4-3-2-1 Press
2) 4-3-2-1 Weighted Pull-Up

RPE 4-5, First set is 4 and 4, next set 3 and 3…