For time :

21-15-9
Shoulder Press 45/30kg

Rest 1:00 between sets.

EMOM 14

Odd : Row 12/9 Calories
Even : 5 Chest Supported Dumbbell Row

Weighted dip
Heavy 2 R

Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

Post:
- ring dips,
- parallettes, or
- dip station

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Post three heaviest succesfull attempts

Benchmark: "Mary"

20 min AMRAP

5 HSPU
10 Pistols (alternating)
15 Pullups

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Mark benchmark scores in the paper sheets!

4 rounds of:

A1) Jump Rope Training
4 x 1-2 minutes

A2) GHD Back Extension
4 x 8 reps @ 3013, AHAFA

A3) Ab-Wheel-Outs
4 x 15 reps

A4) Tuck Front Lever
4 x 45-60 seconds hold, back as straight as strength allows

A5) Frog Stand
4 x 45-60'', if 60'' is done UB go on to Crow Pose

Sprints - row/ab for Calories

20 s max effort for Calories on Rower or Assault Bike
Rest 2:30 between rounds
4-7 rounds

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Top score as score, others into comments

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ROW

Split jerk: (15min)
2 Split jerk with 2s hold

Huom!
Split jerk kakkosia pysäytyksellä. Tekniset painot.

EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and end Moderate-Heavy.
(Score is Weight)

For time with partner :

Buy-in Row : 2023m
...into 5 rounds:
6 Power Clean 60/42,5kg
3 Wallwalks
....Cash-out Row : 2024m

You Can split as you like.

TC 20

15:00 Core
16:00 Basic Endurance CrossFit
17:00 Mobility