For time;
30 x Hang Power Snatch @52.5/35kg
15/12 x Strict Pull-ups
30 x Push Press @52.5/35kg
15/12 x Strict Pull-ups

• Cap 12:00
• RX+: 3 x Legless Rope Climb instead of Pull-Up

For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls @20/14

18:00 Time Cap

AMRAP 8:00
3 Russian Swing @32/24kg
3 Goblet Squats
6 Russian Swing
6 Goblet Squats
And so on adding three reps per set.

• Goal: Go hard/fast - 90% effort. Loading should be heavy.

Power Clean + Shoulder to Overhead

Build to a heavy 1 + 1 in 8 sets. Rest 2:00

• Shoulder to Overhead: Split Jerk, Push Jerk or Push Press are the options. Go with the strongest option for you.
• Option: 8 - 10 sets of 1+1 at a moderate weight

For time:
20 Clean + Jerks @60/42.5kg
20 Bar Facing Burpees
15 Clean + Jerks 70/47.5kg
15 Bar Facing Burpees
10 Clean + Jerks @85/55kg

• 12:00 Time Cap

A)
Box Squat
Build to a 3RM in 8 sets. Rest 2:00
- Parallel Box
- Option: Moderate weight sets

B)
Sumo RDL - Bands Pulling Forward
3/3 x 8. Rest 90s.
- 3 ramp-up sets + 3 work sets.

A)
Front Squat
Build to a heavy 1 in 10 sets. Rest 2:00
- 5,4,3,2,1,1,1.... with at least 3 singles over 90%
- Option: Build to a moderate set of 5 in 6 sets.

B)
Sumo RDL - Bands Pulling Forward
3/3 x 8. Rest 90s.
- 3 ramp-up sets + 3 work sets.

AMRAP 12:00
15 Box Jumps w. Step Down @61/51cm
10 Sumo Deadlifts @ 100/70kg
10 DB Walking Lunge @ 50/35lbs

• Challenging pace here is the goal

Cash-in;
1000m Row/Ski or 2000m Bike Erg

Then;
40 x Single Arm Dumbbell Snatches (20/arm, any splitting) @ 50/35lbs
30 x Bar Facing Burpees
20 x Deadlift @ 110/80kg
10 x Double Dumbbell Power Clean + Push Press (DL+PP = 1 rep)
20 x Deadlift
30 x Bar Facing Burpees
40 x Single Arm Dumbbell Snatches (20/arm, any splitting)

Cash out;
Accumulate 1 min Wall-Sit

'Kickstart My Heart' commemorates Camilla W achieving 500 workouts at CrossFit Central Helsinki.

For time;
15-12-9 Devil's Press @50/35lbs
21-15-9 DB Front Squat

• Goal: Hard effort today.
• Rx+: 7.5m HS Walk at the end of each round