rest. no active recovery today.

Split Jerk / or Push jerk
3x3 65-75%
3x2 75-80%
3x1 80-90%

Not too heavy!!

2-3rounds:

10 cyciist squat
10-30s hollow hold

E4MOM x3
500m row moderate + 12 high box jump over
500m row moderate/ fast + 8 high box jump over
500m row fast not all out + 6 high box jump over

Kiihtyvä tahti, pyrii tiputtamaan 1-2s sekuntia ajasta jokaisella vedolla

3-5 Rounds / 18 minutes

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position

10-16 Shoulder Taps in the full handstand position with chest facing the wall

15-20 Sec. Free Headstand Hold

5 Rounds x Every 3:00

12 Hang Dumbbell Snatch, alternating
10 Dumbbell Over Burpees
Max Reps Unbroken Toes to Rings

Score : Total Toes To Rings

Etukyykky 2x8x70%
-etukyykyn maksimista, arvio

Maastaveto 4x8x70%

Suorinjaloin mave 2x10 / jalka

Askelkyykkyypyt 2x50 (25 / jalka)

For time:
A)
40/30cal c2bike
15 c2b / Scaled 10 pull up
15 deadlift@70/50kg
15 pull up Scaled 10 pull up
15 power clean@70/50kg
15 ttb Scaled 10 ttb

Rest 5min

B)
30/20cal c2bike
10 c2b Scaled 6 pull up
10 deadlift@70/50kg
10 pull up Scaled 6 pull up
10 power clean@70/50kg
10 ttb Scaled 6 ttb

Target A under 8min, B under 6min, Time caps 10min

AMRAP 5

1000/800m row
*max reps Db bench press @22,5/15kg

Target 20+ reps / Tavoite peissata soutu riittävän vauhdikkaaksi, että jää aikaa käsipainoille, mutta kuitenkin niin, että pystyt aloittamaan heti punnerrukset

CrossFit Open 13.4

7min AMRAP
3 clean & jerk 60/42,5
3 toes to bar
6 clean & jerk
6 toes to bar
9 clean & jerk
9 toes to bar

Add always 3 reps to the next round