Alkavalla 2 min 40 min ajan.

1. 20 Kahvakuula heilautus
2. 20 Askelkyykky
3. 30-40 sek roikkuminen
4. 40m farmari kävely yhdellä käsipainolla/kahvakuulalla

FINISHER (P&F)
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-

1. Chin up top hold 10-30sec
2. Negative ring dips x 5-10 only negative reps/ lowering 3sec
3. Weighted plank hold 30sec

Speed work
1A) Box squat 3x5x60%, explosive
1B) Bulgarian single leg hop 3x(6+6)
1C) skater jump 3x10

Basic Endurance 45 Minutes :

65/55 Calories Any Machine
5 Deadlift 65 - 70%
15 Hanging Knee Raise
0:30 Wall Sit
1:00 Plank Hold

1) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 3x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.

EMOM 30
1) 8-15 Toes-to-bar
2) 14-20 DB Snatches
3) 10-15 Box Jump Overs
4) 10-12 KB Swings + 3-5 Burpee over KB
5) 15-20 Wall Balls
6) Rest

CrossFit Games Open 17.5

10 Rounds

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min

Partner WOD YGIG
Partner Baseline
1000m row
80 air squats
60 sit ups
40 push ups
20 pull ups
Rules, you both need to row 500m and rest of the movements must be done alternating.
When you do pull ups both have to hang on the bar for the reps to count.

6 sets of Clean Complex:
1 High Hang Power Clean +
1 Hang Power Clean +
1 Hang Squat Clean +
1 Squat Clean
- @70-75% of 1RM Power Clean
- Rest 2-3min btw sets