3×3 – 80%
3×1 – 85%

5-10-15 Reps for time:

• Back squat 102/70kg
• Box jump 60/50cm

AMRAP 10
21 Power Cleans 42,5/30kg
15 HR Pushups
9 Handstand Pushups

In 20min:

Do some snatches by feeling. Choose your own rep scheme and weights, but no fails!!!!

työntö 3RM

1+1+1+1+1+1

pukeilta/telineistä

Penkki 2x5x85%
Penkki käsipainoilla 3x6-10
Facepulls 50-100 toistoa
Hauberit 50-100 toistoa :)

4 rounds

1min max rep American swings 24/16
1min max rep Burpee Box Overs 24/20""
1min max cal row

1min rest

Gymnastics Skill

Choose between one movement that will show up in this year's open:
- Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)
- Handstand Push-ups
- Toes to Bar

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

250m Row
* as fast as possible

• 5-5-5-5 of:
BB Deadlifts 5 @ 9 RPE (-10%) (Load Drop)

75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5 reps