Complete as many rounds and reps as possible in 13 minutes of:

RX

55 deadlifts 100/70kg
55 wall-ball shots 20/14p
55-calorie row
55 handstand push-ups

SCALED

55 deadlifts 60/42,5kg
55 wall-ball shots 20/10p
55-calorie row
55 hand release push-ups

Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

*Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, aloitamme 6 minuutin portaalla parin kanssa.

https://games.crossfit.com/workouts/open/2016?division=1#workoutsTab4

Find max in 15min:

Hang Squat Snatch + Squat Snatch + OHS

3-3-3+

70%-80-%-90%

Weights calculated from your TM (90% of your 1RM)

This is the third cycle, so add 5kg:s to your 1RM

*Kipping T2B

*Bar MU

Front Squat

4-4-4-4-4-4, build throughout sets.

Go Every 3:00

EMOM 42

1 minute : Bike 16/11 Calories
2 minute : 8 Burpee Box Jumps 24"/20"
3 minute : 5 Chest to Bar + 10 Push-Ups
4 minute : 6 + 6 Hang KB Snatch 24/16kg
5 minute : 30 Double Unders
6 minute : 3 Wall walks
7 minute : Rest

Deadlift

5 sets of 5 @ 65 - 75%

Go every 2:30

Shoulder Press
5 @ 75%, 3 @ 85% and 1+ @ 95%
Use 90% +2.5 + 2.5 kg of max!

10 Min EMOM
10% + 4 reps if possible. Last week before testing, this will be tough. Adjust if needed or if last week was hard as it should be 2 extra reps each min from last week. You can always repeat last week’s reps but for 10 minutes

Again stick with the same pulling.

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +

Post AMRAP in comments. Go off your actual max of more if it’s been easy.