Bench/floor press:
2x2 @ 90%,
2x1@95%.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Strict pull-ups

*There's no rest between bench press and pull-ups. Rest 3 minutes between rounds.

For time
75 wall ball shot 9/6kg
50 box jumps 24"/20"
25/20 cal. row

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups

Front squat or Back squat (climbing) 5 – 5 – 5 – 5 – 5

For quality

3-5 rounds
1. 10 x ring push ups
2. 5-10 strict pull ups
3. 15-20 hollow rock
4. 10 x hip thrust w/kettlebell/barbell

Then:
15 min shoulder mobility

1) EMOM 4: 2 Squat Clean + Jerk @80% .
Rest 90s between EMOMs + add weight to bar
2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM.

• Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s. - Work to a challenging set of 3 Front Squat + 3 Push Press. 2) Work on Power cleans for reminder of time. Rest 60s.

In teams of 3 for time:
100-80-60-40-20
Power Snatch (35/25kg)
Wallballs (20/14lbs)
Calories on the Rower / Ski / Bike

• Rx+: 42.5/30kg
• 40:00 Cap

3 full rounds (total time of workout is 45min)

A) 2min AMRAP:
70 DU
Max rep Wallball

Rest 3min

B) 2min AMRAP:
30 Box Step Up (alternate legs)
Max rep Power Clean (80/55kg)

Rest 3min

C) 2min AMRAP:
Assault 30/22kcal
Max rep KBS 32/24kg

Rest 3min

On 3-2-1 GO! Do the part A, rest 3min, then B, rest 3min and C with 3min rest. That is one full round. Start again from A and complete total of 3 full rounds. Try to match or get more reps on each round. So you have to pace yourself from the start, even it says max rep.

'The Ministry of Silly Runs'

For time
10 Deadlift @ 80/100 kg
4 x 25m Shuttle Run
20 Wall Ball @ 14/20lbs
4 x 25m Shuttle Run
30 Burpee
4 x 25m Shuttle Run
40 Air Squat
4 x 25m Shuttle Run

This workout commemorates Lotta H reaching 500 workouts at CrossFit Central Helsinki! Thanks for the commitment Lotta!