50-40-30-20-10 reps for time of

• Medicine-ball cleans
• Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.

Handstand hold/walk practice

"Tall Jerk" 5x3

Työntö, 3 sek. pito saksissa.
1x2x70%, 1x2x75%, 1x2x80%, 1x2x85%, 2x1x90%

Raakarive + VAPU
1+3x70%, 1+3x75%, 1+3x80%, 1+3x85%, 2 x (1+3)x90%

Accessory:
Tempaus otteella pystäri 3 x 8
Deadbugs 3 x 30

5 rounds
2x dumbbells

5 powerclean
5 hang squat clean
5 hang squat clean + strict press
5 powerclean + jerk
5 jerk

TC: 20 min
Go as heavy as possible

For Time:
1k Bike Erg, 15 Chest to Bar Pull-Ups, 2 Deadlifts
1k Bike Erg, 15 Chest to Bar Pull-Ups, 4 Deadlifts
1k Bike Erg, 15 Chest to Bar Pull-Ups, 6 Deadlifts
1k Bike Erg, 15 Chest to Bar Pull-Ups, 8 Deadlifts
1k Bike Erg, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell 140/100kg

With partner for time. YGIG!

100 DB snatches (20/15kg)
100 air squats
100 DB hang clean & jerks (20/15kg)
100 wallballs (9/6kg)
100 DB snatches (20/15kg)

Split anyhow. Goal is to move fast!

5min Row/Airbike with nose breathing only

DL+upper body push+upper/lower endurance
using the LM map for testing

5x 7min ON/3min OFF

A) AMRAP of
15/12 Cal. Row
15 Box Jumps
15 Pushups

B) AMRAP of
5/5 Single Arm KB Thrusters 24/16kg
15 KB Swings
15 Toes-to-bar

C) 60/50 Cal. Echo Bike/BikeErg
+
AMRAP of
10 Wall Balls
7 Burpee over

D) AMRAP of
16 Single Arm Devils Press 22,5/15kg
30m Single Arm Overhead Walking Lunges
40 Double Unders

E) AMRAP of
7 Ring Dips
14 Pullups
21 Plate Ground to Overhead 25/20kg

For total weight moved:

• Select 5 odd heavy objects (e.g. sandbags, KBs, DBall, DBs etc)
• Carry the items downstairs and back up, one item at a time
• 40min time cap on this work.

'Help a Fellow to Move' commemorates Janne S achieving 500 workouts at CrossFit Central Helsinki.