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)

1x2000m row
1x1000m row
3x 500m row
2000m= pk2, 1000m = vk1, 500m row vk1-vk2) (rest= very easy biking, damper 1)
rest 2min between sets

PAUSE OHS
4-4-3-3 (1-2 reps in tank)
OHS ( 5s pause )

Upper body strength

4x5-10 strict pull up (slow negative)
4x5-10 ring dip (slow negative)
4x8+8 Db row
4x 8+8 Db press