A1)power clean from blocks (knee) 3x4x60%
A2) Single leg box jump
A3) push press 3x5x60%,
A4) side way bounces 3x(6+6)

4 RFT (TC: 10)
6 HSPU
12+12 s.a. kb suitcase deadlift
48 DU / 96 SU
- rest 30s between rounds

Scale number of DUs so, that you can complete them in 1 min and HSPUs to number that you can still complete in one set when fresh.

Target: RPE 8-9

1. Snatch + hang snatch 1+2 @50-60%
2. Snatch pull 6x3 @110%

Warm Up
2 rounds
1 min each machine you use today
5 burpees (fast)
10 ring row
20-30s HS hold
20-30s Side Plank R/L

Strenght
Speed Bench Press 6x2reps @60-65%
perform 3 sharp box jumps right after 75/60cm
rest 2.5-3min bwn sets
Single arm DB Push Press 3-4x6-8 reps R/L
Perform 1-2 legless rope + 1-2 normal rope climbs right after
rest 2.5-3min bwn sets

Metcon @ treshold pace (voit aloittaa metconin kummasta osiosta vaan)
3-4 rounds
400/350m row
4-6 sandbag cleans
30m bear hug sandbag carrying

rest 4 min

3-4 rounds
800/700m bike erg
6-8 thrusters @60/40kg (masters 45+ 52.5/35kg
30m heavy farmers carrying 2x22.5/32,5kg dumbbells

Optional Accessory Work
2-3 sets
3-5 skin the cats
6-8 windmills R/L
rest 2 min bwn sets

5 rounds for time:
21/17cal Row
15 HR Push-ups
9 T2B

Partner Workout
3 Stairs
1000m row
3 Stairs
100 Air Squats
3 Stairs
100 m Burpee Broad Jumps
3 Stairs
100m Walking Lunges with 35lb/10kg
3 Stairs
100m Sled Push
3 Stairs
100 Wall Balls

• Stairs together with your partner, all the other movements can be split however you wish.
• Sled should be challenging, but doable, for 15m sections/partner. Also the sled can be moved to a different position in the order if class is busy,

'Hyrox Yourselves' commemorates Kati H achieving 1000 workouts at CrossFit Central Helsinki.

EMOM 16

1 minute : Max kettlebell swings 24/16kg
2 minute : Rest
3 minute : Max Deadlifts @ 60% Heaviest weight OTD
4 minute : Rest

Deadlift

3-3-5-5-7-7

Go Every 3:00

Rx´d
2rounds:
25cal row
25 ttb
rest 3min between sets

Scaled
2rounds:
25cal row
15 ttb
rest 3min between sets

snatch complex
7x 1 hang power snatch + 1 power snatch (75-87%pf ps 1rm)