Deadlift x 15 reps ( 50 % )
Wall Climb + Handstand hold x 30 seconds

Rest 2 minutes

Deadlift x 10 reps ( 60 % )
Wall Climb + Handstand hold x 30 seconds

Rest 2 minutes

Deadlift x 5 reps ( 65 - 75% tää pitää jo tuntua ! )
Wall Climb + Handstand hold x 60 seconds

Laatu Mavea eli jalat nostaa eikä selkä - tauolla kroppa rennoksi.

Buy in 500 m row
Then 5 Rounds
WB 20/14
40 DU (120 singles)
20 KB swings Women 26-35/Men 44-53

*round 1 of WB = 10 reps, then each additional round add 10 more reps, so 10, then 20, 30,40, and 50 on final round

*Score is total time
*25 minute time cap
*Sub KB swing for DB snatches as needed if out of KB(both DB head touch floor every rep)

Using Partner-Assist as needed
4-6 rounds
- Strict Handstand Push-Ups x 4-6 reps; Rest 1:00-2:00
- Strict Chest to Bar Pull-Ups x 4-6 reps; Rest 1:00-2:00

Open 11.3

5min AMRAP:

Squat Clean + Jerk 75/50kg

This is Open 11.3 workout. The Jerk can be anyhow, even a thruster is fine. Master athletes, check your loading from the link below.

Scale if needed

https://games.crossfit.com/workouts/open/2011#workoutsTab3

Rest 5min

5min AMRAP:

6 Box over Burpees
8 KBS @32/24kg

Rest 5min

5min AMRAP:

6 C2B Pull-Up
Assault 10/7 kcal

Scale if needed.

Assarit - quality work
- omatoimisesti tempauksen jälkeen-

3-5 rounds (use about 10 min)
20 x russian twist
30 sec min farmers walk w/kb left hand*
30 sec min farmers walk w/kb right hand
5/5 windmill

Use heavy KB for the farmers walk

Voit jäädä tekemään tunnin ulkopuolelle jos aika loppuu kesken.

Time Cap: 45 min
Buy in: 800 meter run

100 squats
80 sit ups
70 Russian twist (DB, KB, MB)
60 kb swings
50 box jumps
40 push ups
30 WB
20 burpees
10 cal row

Cash out 800 meter run

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5 minutes

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5 minutes

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8 Rounds
:20 Seconds Back Squats (20/15kg)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35lbs)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 s. Row
:10 s. Rest
:20 s. Row
:10 s. Rest

3 rounds, 20s+10s
flutter kick
left side crunch
flutter kick
right side crunch
bicycle abs
left side leg raise
bicycle abs
right side leg raise

(80%/3)5