With partner alternating times
24/30 calories of rowing or 20/24 calories of assault bike
total 4-6 rounds

Skill:

Kipping pull up

WOD:

'Nicole'

AMRAP 20 minutes

Max rep pull ups
400m run

15min

5-10 tiukka leuanveto
15 pallonheitto istumaannousu
30/20cal soutu

4 kierrosta

10 lattiapenkkipunnerrus
12 vasarakääntö

WOD:

CrossFit Total

1RM Back squat

1RM shoulder press

1RM Deadlift

(

)

20 min amrap

10 strict pull up
20 push up
30 V-up
40 KBS 24/16kg

Scaled if needed!

4 min AMRAP
25/20 cal row
12 dbl DB clean & jerk 50/35
Max burpees to #35 plate

4 min AMRAP
50 Wall ball 20/14
12 strict HSPU
Max burpees to plate

4 minute AMRAP
25 Box jump overs 24/20”
24 T2B
Max burpees to plate

4 minute AMRAP
100 DU (singles 2:1)
24 Pull ups
Max burpees to plate

Rest 1 minute between AMRAPs
Score is total reps of burpees

4-6 times 1 min on / 1min off
Rowing or assault bike @80-90% effort of you max.
Score is total calories.

Power Snatch

Every 60-90sec for 12 set.

1-3 @78% of 1RM
4-6 @83%
7-9 @88%
10-12 @93-105%

Scale the % if needed. Find heavy of the day/PR

"Filthy fifty "

For time:
50 Box jump @ 60/50cm
50 Jumping pull-ups
50 Kettlebell swings @16/12kg
50 steps walking lunge
50 Knees to elbows
50 Push press @20/15kg
50 Back extensions
50 Wall ball @ 9/6kg
50 Burpees
50 Double unders

timecap : 35mins