EMOM 16
(1) 6-8 Strict Toes-to-bar
(2) 12-16 Pistols
(3) 8 Shoulder Press (40-50% of 1RM)
(4) 10 Burpees

1 x clean +
Unbroken Front squat
10-8-6-4-2

Result is lifted kilos (including clean)

SO 3:00

15:00 AMRAP
20 Double Under
15 Sit-Up
10 DB Squat Clean @ 22.5/15kg

5:00 Rest

10:00 AMRAP
10 DB Thruster @ 22.5/15kg
15 Box Step Up each leg (30 total)
20 Sit Up

5:00 Rest

5:00 AMRAP
10 Sit Up
15 Air Squat

'Wallabies' commemorates Sara A achieving 500 workouts at CrossFit Central Helsinki.

10m Seal Walk,
3-10 Pull-ups,
20-50 DU,
Hollow Rock 360*,
6+6 lunge Press

Hang Power Snatch
10 x 2 @ 70-85%
Go every 90s.
Start from 70% and add weight after every 1-2 sets IF MOVING WELL. No higher than 85%.

3 Rounds
60sec ON/30sec OFF
AMRAP of:
(1) Medicine Ball Cleans
(2) DB Snatches 22,5/15kg
(3) Cal. Bike/Ski/Row
(4) Hang Power Clean & Jerk 50/35kg
(5) Rest

AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.
5 DB Hang Squat Cleans @50/30s
5 Burpee Box Jumps @61/51cm

*Score = Total Reps/Rounds

10 rds

10 Wall ball shots 9/6kg
8 push ups
6 lateral burpee BJ over 60/50cm

TC: 22 min

3x10 (65-70%)
Rest 2min.

Power Snatch + Overhead Squat

3+1: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00

• Option: Work on technique with light loads.