5 sets:
5 Sumo Deadlifts + 5 Deadlifts @70%
- 5 High Box Jumps 80/60cm after each set.
- Rest 2min btw sets

"Helen" Modified

For time
Buy in 500m run
3 rounds
21 KB swing 24/16
12 pull-up
Cash out 500m run

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.

A) Jumping rope skills (crossovers)

B) CF Games Quarterfinals 2023 event 2 (modified)
12min AMRAP
8 right arm DB snatch 22,5/15
8 right arm overhead lunges
8 left arm DB snatch
8 left arm overhead lunges
40 crossovers

Partner WOD
4 rounds For Time (with a Partner)
15 syncro T2B
30 alternating wall balls 9kg/6kg
15 plate hop burpees 20kg

800m juoksu
20 raaka rinnalleveto riipusta 52/35kg
600m juoksu
15 raaka rinnalleveto riipusta 70/48kg
400m juoksu
10 raaka rinnalleveto riipusta 84/57kg

Aikaraja 20min

Team workout

AMRAP 18
Row cal
Wall ball 20/14
Sit-up

*Performed in 3 people groups.
*Alternate movements as you like. One person is working with different movement at the same time.
*Result is all the reps done in 18min.

B1) 5 min EMOM, 3 squat cleans 80kg/55kg
1 min rest
3 rounds for time
8 ring dips
8 C2B
8 burpees

Row
2 x 700m
- work:rest = 1:2
- Target pace same as previous weeks OR RPE9-10

5 Rounds For Time:
400/350 Meter Row
15 Deadlifts 85/60kg
15 Lateral Barbell Burpees