4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins

2-3 rounds for quality
20 x Band Pulldown
10 x DB Hammer Curl
1:00/1set x Handstand Practice
Rest as needed

• Handstand practice can vary each round: holds, walk, shoulder taps, pike holds etc.

4x
New Interval every 8th minute

15/10 Cal. Assault Bike
15 Squats
15/10 Cal. SkiErg
20/15 Cal. Row
10 Burpees

With partner
You go, I go
2rds
60 Burpee
60 DB Snatch
60 Goblet Squat
60 cal Row

2 round for quality
:30 Hang on rope, no legs.
:30 Double Under
15 Wall Ball
2/arm Turkish Get-Up
- Complete in any order, rest as needed.

Rinnalleveto kompleksi alkvalla 2 min. (samat painot)
5 x 1 raaka rinnalleveto + 1 etukyykky + 1 rinnalleveto riipusta

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

SCALED wall walks, box may step up on box jump-overs

RX: Men 22,5kg Women 15kg
S: Men 15kg Women 10kg

Stoppi-kyykky 3x4x65%

Kapea penkki 5-8x1
-eli nousu max1

Bulgarian Split Squat 3x8 / jalka

Salkkunostot 3x8 / puoli

21- 15- 9

• t2b
• wall ball ( 9/6kg )

10:00 Basic Endurance CrossFit
11:00 Kipping Pull Ups, technique
12:00 Basic Endurance CrossFit

15:00 - > CrossFit Open 22.1