For time

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

Compare to 240712.

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

Technique
12min
HSPU or HSW

Active Recovery

RestDay

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.

3 Rounds For Quality
1:00 On / 1:00 Off
V-ups
Plank Hold
KB Russian Twists
Hollow Hold
Heel Touches

Clean technique
*Rinnallevedon tekniikkaa, jokainen suorittaa omalla tasollaan.

WOD

For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

9' AMRAP
10 KB sumo DL high pull @24/16kg
10 cal row (6cal airbike)
10 alternating jumping lunges