600m row
100 DUs

Laji 1 - ”Go get your Fran!”

For time:
800m run with DB’s (Pyörä 10, 2000/1600m)
60-40-20 Thrusters
60-40-20 Pull-ups (Banded, ring-row)

M: 22,5kg DB’s - 15kg - 10kg
N: 15kg DB’s - 10kg - 7,5kg
Timecap: 20 minutes

4 Rounds:

8+8 DB bench press
8+8 DB row

Back squat
Build heavy set of 4 reps
3x4 85-90% from days heavy

Wod
3 Rounds
45s work/ 15s rest
Row
Db snatch
T2b

5 Sets (Quality):
10 Barbell Romanian Deadlifts
15 Plank Push-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups
Rest 1 Minute Between Rounds

Alkavalla 2 minuutilla 8min ajan
10-15 seinäpallo
10-12 kahvakuulatempaus

2min lepo

Alkavalla 2min 8min ajan
10-15 1-käden kahvakuulathruster
10-12 1-käden kahvakuula rinnalleveto

2min lepo

5min
5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

CrossFit Games Open WOD 13.4
AMRAP 7 mins

3-6-9-12-15-18…
Clean and Jerk @61/43kg
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra credit
AMRAP 5 mins
Single Arm Farmer Carry x 30m Trips.
- alternate hands after each 30 metres

For time:
21-15-9
American Kettlebell Swings @24/16kg
Burpees

Goal: Hard effort - 90%.
Time cap: 9:00

Extra credit
Banded Hammer Curls
4 x 15. Rest 60s.

Back squats
Find heavy set of 5 reps
3x5 85-90% from days max