Quality Amrap 20

200m run
1-2 rope climb
10-20m kb fr walking lunge
15 banded pull apart
(target 4-6rounds)
*
Hollow hold tabata

EMOM 12

1 minute : Kettlebell Hang Clean ( Left)
2 minute : Kettlebell Hang Clean ( Right)

Result is total lifted kilos.

Overhead Squat

5 - 5 - 5 - 3 - 3 - 3

Quality first.

Send Off 2:30

14min EMOM
Odds: 3 x Power Clean + Shoulder to Overhead (AHAP with good form)
Evens: 10 x Burpee

21-15-9
OHS 50/35
T2B

4 Rounds for time
15 C2B Pullups
15 Deadlifts 80/60kg
400m Run

Easy Ergo / Easy Run 10 minutes.

AMRAP 30 min with ascending reps
1, 2, 3, 4, 5...
Strict HSPU
Burpee Pull-Up
Toes to Bar
Pistols (1/leg, 2/leg and so on)
Deadlift 125/90 kg

'Pacemastery' commemorates Enrique C achieving 500 workouts at CrossFit Central Helsinki.

2000m Run
For Time

For time:
Buy in: 75 Double Unders
+
3 Rounds of
7 Thrusters 50/35kg
10 Bar Facing Burpees
+
3 Rounds of
7 Thrusters 50/35kg
10 Pullups
+
3 Rounds of
7 Thrusters 50/35kg
10 Toes-to-bar
+
Cash out: 75 Double Unders