For time:
5 rounds of DT @50/35kg
4 rounds of Strict Cindy
3 rounds of DT @60/42,5kg
2 rounds of Strict Cindy
1 round of DT @70/50kg

• 1 round of DT = 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks.
• 1 round of Strict Cindy = 5 Strict Pull-Ups, 10 Push-Ups and 15 Air Squats.
• TimeCap: 30:00

'Slim Shady' commemorates Seidi T achieving 500 workouts at CrossFit Central Helsinki.

AMRAP 15
15/12 Cal.
15m DB Front Rack Walking Lunges 2x22,5/15kg
15 Pushups (on DBs, cheast down!)

WEIGHTLIFTING

Barbell Complex

E90-120sec:
Power Snatch + OHS + Hang Squat Snatch

7-9 sets with no more than RPE 3+

Power clean + Hang squat clean + Jerk

6 Min Emom
1 Clean and jerk 80+%

Every 90s x 6
3 pos. snatch

Open prep 4
3 Rounds
Every 4 min
A)12/10 Cal row
9 T2b
6+6 Kb/Db Hang clean and jerk 22,5/15kg
Tc 2:30 min

B)12/10 Cal row
9 Hspu
6 Devils press 22,5/15kg
Tc 2:30 min

5 sets of
8 Barbell Bent Over Row (supinated grip)
6-10 Strict Ring Dips

EMOM 3
Deadlifts 3@60%,
EMOM 3
Deadlifts 3@70%
EMOM 3
Deadlifts 3@80%

3 rounds for time;
10 DB Hang Power Clean + Push Press @50/35lbs
20 Burpees
Rest 2:00 after each round

• Goal: UB HPC + Push Press and 20 burpees without stopping
• Rx+: 1-5 x Bar Muscle-ups to start each round, 25kg / 40lbs DBs
• Cap 16:00