A)
EMOM 5
3 x Wallballs as high and explosive as possible*
5 x Straight leg quick jumps as high and explosive as possible (see video below)

*Ladies aim above the grey line with light ball if possible! Men take a sufficient distance from the wall so that they don't throw over the wooden space.

B)
A fast practice round for cleaning the engine:
5 x Touch and Go Power Cleans @ approx 75% of 1RM
7 x Bar Over Burpees
1 x Stairs

Rest 5:00

Actual workout, against the clock:
5 sets @ very fast!
5 x Touch and Go Power Cleans @ approx 75% of 1RM
7 x Bar Over Burpees
1 min rest between sets

Rest 5 min

3 sets @ very fast!
1 x stairs
1,5 min rest between sets

• 'Full Speed, Please' commemorates Tiia K achieving 500 workouts at CrossFit Central Helsinki.