Gymnastics test:
1) 50 kipping pull ups for time
2) 50 kipping HSPU for time

With 65-70% of the days heavy C&J.

EMOM 10:
Power clean + power clean + front squat + Jerk + jerk

Drop the barbell after first power clean and then complete the sequence power clean, front squat and 2 jerks.

Shoulder Press 5x4
AHAP

• 3 Total Rounds for Total Reps/Calories:

• 2 mins. Max Cal. Row OR Ball Slams @ 20/10 lbs.
• 2 mins. Max Cal. Airdyne OR Box Jump w/ Step Down @ 24/20 in.
• 2 mins. Max Shuttle Run (outside door to dumpster and back = 2 reps) OR Max Rep Walking Lunges

*Important - We will be doing Crossfit Open Workout 17.2 tomorrow, so do not do anything foolish with heavy Deadlifts today that would result in a low back strain or injury. And the metcon is the same as Thursday of last week. Goal with this metcon is to get a good sweat going and focus on feeling good going into tomorrow's Open workout. Pace this workout and maintain consistency throughout. You SHOULD NOT be laid out on the floor, absolutely exhausted after this. Leave the gym feeling good, refreshed, and ready to take on 17.2 tomorrow!

AMRAP 7

10 box jumps 24/20"
14 Medball clean 9/6kg

Midline Conditioning:
"Juho Forty Years"
40 x Abmat Situp
40x TTB
40 x OHS 30/40 kg
40 X ABS With Rowing machine
40 x KTE
40 x Burpee

Onnea Juho!

A. Rowing intervals
A1. 5 x 1:20 at race rate / 2:00 rest*
*maximum speed possible whilst rowing with perfect form
REST AS NEEDED (10-15mins)

B. 6 x 0:20 at race rate / 0:00 rest*
*Aim to start at an ambitious speed but then go faster for every consecutive 20sec round. 1:20 of work in total and the aim is to try and go as fast, if not faster, than your 1min intervals

Post calories on A and B

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
10 single leg deadlift
10 ground to overhead 45/25
10 walking front kicks

Metcon/*Metcon-comp(12)
3rds
21 kbs 53/35-*70/53
21 box jump/step overs 24/20

clean(12)
7x1 climb

afterburner(1)
max cals in one minute

Finisher
2 min hip opener
2 min hamstring stretch
70 rtw

Conditioning
OT 2:00 x 10
3 Muslce ups
5 Deads, 130/100
7 Kipping HSPU - Open Standards

3 sets of:
10 KB snatch *
8 KB thrusters *
6 T2B

Movements unbroken. Rest as needed between sets.
* 5+5 with snatches. RX+ is dual KB snatch.
* Scaled: 1 KB thruster

3 x 1:00 weighted planking