3 rds for max reps:

40 sec max reps Jumping lunges
20 sec rest
40 sec max reps KB snatches (hang) right side
20 sec rest
40 sec max reps KB snatches (hang) left side
20 sec rest

-kaikki toistot yhteen on tulos. Maksimipainot 24/16kg.

Optional Accessory:

30 Burpee MU for time.

Time Cap 10min

Go as fast as possible. Scale if needed (Bar MU, MU Transition, C2B Pull-Up)

RPE 5 (maximum effort)

Push press 3-3-3-3-3

“Tread Water”
2k Row
150 Double Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Clean & jerk 1RM

7RFT:
400/350 m row
30 kb clean&jerk 32/24kg
15 c2b
50 du´s

Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean

• All done without removing hands from the bar
• Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
• Option: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
• Compare https://www.wodconnect.com/crossfit-central-helsinki/feed/2018-07-23

Metcon:
For time
complete 30 hang squat cleans with 50% of todays 1RM
every 10 reps: 50 DU

"Samppa Super*"
5 Rounds of:
10 Snatches
10 Burpee Pullups
10 Thrusters
10 Pushups
10 Front Squats
10 KB Swings

*but break every second minute and do 5 Handstand Pushups

RX 1: 50/35kg and 32/24kg KB
RX 2: 42,5/30kg and 24/16kg KB
RX 3: 30/20kg and 20/12kg KB

With partner, both do 4 rounds

250/200m row
Front rack reverse lunges KB/DB 14 reps (7/7)

-you go, I go style. Double KB/DB or one KB or DB, plate can be used also.