Every 90s x 6

1 Clean + 1 Hang clean + 1 Split jerk

AMRAP 1

250 m row
15 kb deadlifts
15 m lunges
20 kb swings

AMRAP 2

250 m ski
20 WB
100 m FC

AMRAP 3

500 m run
12 box jumps
10 push ups
20 air squats

AMRAP 4

500 m bike
10 squatjumps
10 airsquats

♠️♥️♦️♣️

EVERY 1:30 x 5 SETS
2 Hang Power Clean + 1 Hang Squat Clean

• Start Light-Moderate and end Moderate-Heavy
• RPE 6

Warm up
3 R x 30”ON : 30” OFF
- Hands off Push ups
- lunges
- Shoulder Tap

3 min rest

Cut off - 20”
5 Round
- 100 Double under / 200 Skipping
- 30/20 Burpees box over @ 24”/20”

3 min rest

AMRAP 8
- 4 Hands off Pushups / Handstand Push ups
- 8 Kettlebell Swing @ 32/24kg
- 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises

PERFORMANCE
4 SETS EACH FOR TIME
15/12 Cal Bike/Row/Ski
7 Hang Squat Cleans @60/42.5kg
15/12 Cal Bike/Row/Ski
Rest 2:00 b/t Sets

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FITNESS
4 SETS EACH FOR TIME
12/10 Cal Bike/Row/Ski
7 Hang Power Cleans @52.5/35kg
12/10 Cal Bike/Row/Ski
Rest 2:00 b/t Sets

• Score is slowest set
• RPE 9
• Daily Video: https://vimeo.com/796776093

5 rounds
- 20 seconds Bike @ max power full send
- 10+10m sled push @ heavy but fast
- Rest approx 2mins

'Thanks Robin' commemorates Robin T achieving 1000 workouts at CrossFit Central Helsinki.

Kettlebell clean and press 5 x 5 (one arm at a time).
Rest 2 min. After each set.
Start light and do 5 sets with climbing weights.
Main focus on getting the technique right for the clean and using full range of motion in the press.
No push pressing.

A: Power snatch speed work
B: Power Clean speed work

Hanstand Walk Practice 15 minutes.