Back squat 7 sets 5.
One set every 3:00. Choose a challenging but comfortable weight

100 Hollow rocks

At the beginning of each minute perform 5 Deadlifts (50-60% of 1RM Deadlift)

The workout starts with deadlifts.

Strict toes-to-bar
Ring dip or Ring push-up
KB swing with two KB:s

After every round do 100 Double unders or Row 500m

3 Bar muscle up
12 KB swing 1,5/1 pood
12 Hand release push-up

AMRAP 3 x 3

10 Weighted Box Step Ups 20" w/ DB´S 2x22,5/2x15kg
10 Box Jumps 20"
Max. Reps Dumbbell Squats 2x22,5/2x15kg

Rest 1:00

• Score total DB Squats.

Strength (load)

Front squats, 7 x 1. Climbing weight. Lift every 2:00

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

EMOM6
1. 3+3 bottom up press & 3+3 windmills
2. 25+25 sec one arm bottom up hold walk
3. 20+20 sec Banded lateral plank walk

EMOM8
1. Kicks to wall assisted handstand (Kick up, control, down and up again)
2. Headstand hold
*Work about 20-30 sec and rest the remaining time of the minute

OR for advanced

Every 2 minutes x 4
Maximum handstand walk

5 rounds for time:

500/450 m row
400 m run

Timecap 25 min

For time:

30-20-10
DB push press 45/25 lbs
KB swing 32/24 kg

Timecap 7 min.