Voima
E3MOM, 4 rounds
Deadlift x5
-nouseva paino

WOD
Baseline for time
500m row
40 air squat
30 sit up
20 push up
10 ring row

3 settiä:

6 min töitä, 2 min lepo

A. 1000m Soutu/hiihto, 2000m pyörä + istumaannousu

B. 50 Kahvakuula heilautus + boksin yli askellus (kehonpaino)

Kesto 48 min

CrossFit Open 16.3

7min AMRAP
10 power snatch 35/25
3 bar muscle-up

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[4+6 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~58-68% jerks

Deadlift
3x8

3+ reps in tank

4 SETS
3 Kip Pull-Ups + 2 Kip Chest to Bars + 1 Bar Muscle-Up
OR
3-6 Kip Swings + 2 Partner Assisted Strict Pull-Ups + 1 Partner Assisted Strict Chest to Bar

• RPE 5
• Done as unbroken complex each set

Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x.20-30 handstand hold
then
3-4 sets of 4-8 strict ring dips or ring push ups
3-4 sets of 6-10 strict chin ups / weighted chin ups
3-4 sets of 4-6 wall facing strict hspu
3-4 sets of 16-20 bicycle crunch + 8-10 side plank hip touches R/L
rest as needed

5 rounds for time:
30 DU
15 KBS (US) 24/16kg
10 T2B
10 Burpee Box Jump Overs 60/50cm

With Partner For Time:
3000m Row
Every 2:30 complete:
10 Alt. Box Jumps 60/50cm