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.

Teams of 3
For Time (30 Minute Cap):
1k Row
80/60 Calorie Assault Bike
80 Box Jump Overs
80 Overhead Squats 40/30kg
80 Hang Power Snatches 40/30kg
80 Overhead Squats 40/30kg
80 Box Jump Overs
80/60 Calorie Assault Bike
1k Row

4 rounds: 20sec ON, 10sec OFF

1) KBS
2) Burpee
3) Split Jump
4) Hollow Rock

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Thoracic Flow video

Dead Row 3x3 (KOVA!!)

Maastaveto 3x2x75%

Pukkiveto 1x90-95% (maastavedon maksimista)

"Tall Snatch" 5 x 3

Tempaus + valakyykky (3 sek pito pohjassa) 1+2x70%, 1+2x75%, 1+2x80%, 2x(1+2)x85%

Tempausveto 1x3x95%, 1x2x100%, 2x2x105%

Takakyykky 1x5x70%, 1x3x75%, 1x3x80%, 2x3x85%

Accessory:
Leuanveto 3 x max
Lispainolannku 3 x 30 sec

• Foam roll pecs x 60s each
• Biphasic Lat Strech x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

AMRAP 15'
5 DB Hang Clean @2x22,5/15 kg
10 DB Front Squat
5 DB Jerk
20 Pull Up

Box step up 3x8/8