For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Tiimikas kell 10:00!
5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges (12/16 kg)
100-m double-KB farmers carry (12/16 kg)
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
For time:
2 rounds of:
10 snatches (40/60 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (30/45 kg)
12 bar-facing burpees
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (50/85 kg)
Open 13.2
Benchmark
AMRAP 10:
5 shoulder-to-overheads (34/52 kg)
10 deadlifts
15 box jumps (51/61 cm)
– Step down from the box.
Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 7,5 mtr out and 7,5 mtr back.
Post-workout
1 set:
100-m left-arm KB front-rack carry
100-m right-arm KB front-rack carr
Tiimikas kell 10.00!
Open 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.