30s. On, 30s. Off for 10min
American Kettlebell swing
Shuttle run

6 RFT
6 Devil's press 15/10kg
60 Double unders
9 V-Ups
Time gap 20min

5x
1min SkiErg
1min Rest
1min Row
1min Rest
1min Assault Bike
1min Rest

Maastaveto 4x6xmax8

Pystypunnerrus TAI Vinopenkki 5x6-12

Etukyykky 3x6

30 clean & jerks for time @ 60/40kg

Aikaa vastaan:

• 5 köysikiipeily
• 500m soutu
• 50m 2kb front rack carry @ahap
• 400m soutu
• 40m askelkyykkykävely
• 300m soutu
• 30m karhukävely
• 200m soutu
• 20m 2kb overhead walk @ahap
• 100m soutu
• 10m burpee broad jump
• 5 köysikiipeily

20min EMOM

1) 20m Prowler Push
2) 5-10 Burpee Box Jump

RPE 3-4

You should have 15-20sec rest on each minute.

1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.

2) Seated Dynamic Vertical Jumps: 20 Jumps.
- Use a weighted vest if feeling powerful

CrossFit Games 2012

RX
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press 50/35 kg
9 Toes-to-bar

Scaled
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press 35/25 kg
9 Leg raises / knee raises

15-30 min of light pace cardio with ergo's