3x 12min AMRAP’s / 2 min REST between sets

You go I Go

A) 

10 Burpee pull up

50 DU’s 

10 DB thrusters 20/15 kg

20m Hs walk / 40 Shoulder taps

B) 

20 box jump over

4 Rope climb
14 /
12 cal Echo bike

20 C2B

C) 

10 DL 70/100kg 

12 sHSPU / 16 kipping HSPU

20 WB 

10 BMU/RMU

Find your 1RM in 15min

Warm-up sets: 5,3,2,1,1…

Hang clean + Clean + Front squat + Jerk x 6

Amrap 16 min with pair

Rounds alternating

2 Squat Clean
8 T2B
2 Squat Clean
8 Pull Up

30/50 kg

A)
Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice

B)
Buy in: 2:00 Max Rope Climbs
then:
4 Rounds:
15 DB Push Press @22,5/15kg
15 Supinated Barbell Rows @60/43kg
then:
Cash out: 2:00 Max Dus

Timecap: 14 mins

Extra:
Rollback Triceps: 3 x 12-15 reps. Rest 60s.

Stimulus:
Classic CrossFit benchmark combining running, kettlebell work, and gymnastics
High-intensity conditioning with grip and pulling fatigue building every round
Helen is designed to be fast, aggressive, and repeatable.
RPE 9: Hard sustained effort — but not an all-out sprint from the start
Coach tip
Push the pace on the run, but stay under control
Keep kettlebell swings and pull-ups in as few sets as possible

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Strategy
Run (400 m):
Fast but sustainable pace
Think: “hard mile effort”

Kettlebell Swings (21):
Ideally unbroken
Use hips, not arms

Pull-Ups (12):
Fast sets with quick returns to the bar
Scale early if grip starts failing

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Target Times
Elite: under 8 min
RX: under 10 min
Average: 10–12 min
Goal stimulus: finish under 15 min

OHS 4 x 5 @30-40%

90s rest between sets. Kevyet painot. Sarjat nousevalla painolla.

Snatch high pull 4 x 5 @30-40%
90s rest between sets. Tanko nousee noin pallean korkeudelle.

Hang power snatch 3 x 3 @40-50% 90s rest between sets.

Squat snatch 5-6 x 2 @60-70% - 2s pause above the knee 90-120s rest between sets.

3x

A) Banded DB Lateral raises
B) Double DB Front raises
C) Double DB Lateral raises
D) Double DB alt. Cross front raises
E) Double DB Bench Lateral + Front raises

EMOM 16 ( AMRAP )

minutes 1-2 : Bike Calories
minute 3 : Sit-Ups
minute 4 : KBS 24/16kg

Front squat

3 x 3 @ 82-86% (2 RIR), go every 3:00-4:00