45s on - 45s off x16:
a) 3 squat clean + remainding time front rack hold
b) 20-40 DU / 30-60 SU / 45s DU learning

Cleans DnG, not TnG. Aim to have ~20s for front rack hold in a.

Kyykky 4x4x75%

Penkki 2x6x75%

Maastaveto 3x1x80%

For quality
2K Row/Ski or 4km Bike
50 Air Squats
50 Butterfly Sit-ups
1K Row/Ski or 2km Bike
50 Air Squats
50 Hollow Rocks
500m Row/Ski or 1km Bike
50 Air Squats
50 total Russian Twists w a Plate

Goal is smooth and easy effort! No stress about the time cap.
TIME CAP = 35:00

50 Boksi hyppy 50/60 cm
50 Hyppyleuka
50 Kahvakuulaheilautus 12/16kg
50 Askelkyykky
50 Polvet kyynärpäihin
50 Vauhtipunnerrus tangolla 15/20kg
50 Selän ojennus
50 Seinäpallo 6/9kg
50 Yleisliike
50 Tuplanaruhyppy

20-18-16….4-2
KB’s/DB’s Bent Over Row
Pike Push-Ups

20-18-16….4-2
Seated Band Row
DB’s/KB’s Seated Z Press

20-18-16….4-2
DB’s Bicep Curls
Close Grip Push-Ups

rest as needed

CrossFit Open prep

CrossFit Open 18.2 & 18.2 A

For time
1-2-3-4-5-6-7-8-9-10 reps of
DB squat 2x22,5/15
Bar-facing burpee

Then

18.2 A
1 rep max clean

Time cap: 12min

4× 13min

1) Kone

2) 8-10 ×liike
Lapaveto
Kyynärpäiltä suorille käsille (lankussa)
Sivukyykky
Lantionnosto
Dead bug
Bulgarialainen kyykky

3) Kone

4) 8-10 × liike
Rintarangan kiertoa syväkyykystä
Lonkankoukistajat +takareisivenytys
Submax venytyspito pakarat
Submax venytyspito etureisi
Kepillä olkapäät

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 3-10 x strict hspu quality work

B:
5 rounds for time:
12 x Db Deadlift 22,5/15 kg
9 x Db Hang power clean
6 Db Stoh

C:
4 min emom:
5s hollow hold + 5x hollow rock + 5 x V-ups + 5 x tuck up

Cool-down: Easy row for 10 min + 5 min mobility

Back squat 6x70%, 6x80%,3x90%,2x95%

Treeni 3
Warm Up
3 rounds
1 min cardio
12 cossack squats
8 wall squats
4 inch worm with push up

Strenght
Overhead squats 5x5 reps @50-55-3x60%
rest 1.5-2 min bwn sets
Snatch High Pulls 3x5 reps @80-90% of 1rm snatch
rest 2 min bwn sets

Metcon
12 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
20 db/kb snatch from floor
20 reverse lunges with 1 db/kb on shoulder