Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
10 barbell thrusters (controlled)
:30 excentric toes to bar / knee raises (controlled)

Strenght Superset:
Build to heavy 5 rep set on Dead Stop Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
perform right after deadlifts :
Sharp Box Jumps (50-75cm)
2x5 reps @climbing to workout height
4x3 reps@workout height
rest 2-3 min bwn sets

Metcon
16 min emom (4 rounds)
1) wall ball shots x 8-16 reps
2) db snatch x 8-16 reps
3) push ups x 8-16 reps
4) kipping pull ups or ring rows x 8-16 reps

Floor press 3-3-3-3-3, find your 3RM

Back squat

12-10-8-6

E3MOM / 1-3 rep in tank

Kyykky 5x2 (80-82,5-85-87,5-90%)

Etukyykky Max3
-nousu päivän max3-rautaan
-5-8 noususarjaa
-ei fail!!!

EMOM24:
a) 1-3 rope climb / 30-45s ankle lock training / 2-4 lying to standing
b) 6-10 double kb hang clean (2x24/16)
c) 7-12 cal machine
d) rest
e) 1-3 rope climb / 30-45s ankle lock training / 2-4 lying to standing
f) 6-10 weighted box step over (60/50 & 2x22,5 / 15 - weights anywhere)
g) 7-12 cal machine
h) rest

RPE 7-8

6-8 sets:

3-4 x hang power clean + 2 squat clean 70-80% OF PC 1RM
3-4 x hang power clean + 1 squat clean 83.87% OF PC 1RM

6-8 sets:

hang power clean + 2 squat clean 73-83% OF PC 1RM

Emom 24

1) 8-12 Boxin ylitystä
2) 12-20 Viivajuoksua
3) Vapaavalintainen voikka (mukava määrä)
4) Lepo

CROSSFIT GAMES OPEN 25.2
TBA

5 rounds for time of:
60 Double Unders / 90 Single Unders
20 Alternating Dumbbell Goblet Lunges, 22.5/15 kg
20 Alternating Dumbbell Hang Snatches, 22.5/15 kg

Time cap : 18 min