Tuulimylly 4 x 5 +5

AMRAP in 6′ of
1000m Run
Wall Balls

-Rest 2′ then

AMRAP in 6′ of
50 Double Unders
10 Clusters 42,5/30kg

http://opexfit.com/september-26-2014/

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3

B. close grip bench press 3-4×3; rest 3mins

C. TGU 20 reps tough you pick weight alt hands per rep

Row 500m max effort
rest 90sec stay in rower
Row 500m max effort

• Compare row to here: https://www.wodconnect.com/workouts/for-time-row-500m-rest-90s-row-500m or https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-04-07

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 minutes
30 OHS 95/65lbs
20 Pull-ups
10 Box-jumps 30/24″

5b. Bitch Work
3 Rounds
50 Push-ups
100 Air squats
Swim 100m
Rest 2 minutes

5c. Accessory
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than week 1, and in less sets overall.

4 rounds
10 Overhead Presses
10 Burpee
50 Jumping rope jumps
100m walk with Kettlebells

Deadlift 20 RM

Strict pull/chin ups, tulosraja 15/8, hae max toistot leuanvetoon.
Strict hspu, tulosraja 8/4, hae max toistot tiukat hupsut.

4 rounds of:
* Run for 4 minutes
* Do a bodyweight exercise (such as: burpees, push ups, air squats, pullups, etc.)

Then:
* Run for 4 minutes

Overhead Squat x3 3 RM

5 rounds of:

:30 ME Front Squats @ 75%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest