4x4min ON 3min OFF

A)
12 Mavea 40-50%
6 Bar facing burpeeta
12 Ilmakyykkyä

B)
12/9 Cal koneella
1-3 Seinäkävelyä
6+6 Rive riipusta kyykkyyn (KP/KK)

CROSSFIT GAMES OPEN 25.3 TBA

EMOM 10:
ODD Minutes: 4-6 Strict Chin-ups
EVEN Minutes: 8-12 Strict Handstand Push-ups

AMRAP 12:
20 Alternating DB Power Snatches (50, 35) (10 each)
20 Split Stance DB Rows (50, 35) (10 each)
200 Meter Run/Row/Ski or Half Stairs

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