1) Wall ball x 10-18 reps
2) Double unders x 30-50 reps
3) DB/KB one hand overhead lunge 5/5
4) 15/12 cal row
5) Handstand walk 2-10 m OR bear walk 20 meters
6) 2-4 partner tire flips

Scale the reps if needed. This is not maximal effort workout. Keep a steady pace.

Push press + push jerk complex:
5 x 3+2 (climbing sets for moderately heavy weight)

Strength- 16 Minutes
Perform 1 clean and jerk every other minute for 16 minutes

Work your Gymnastic weakness for 20min.

You can work only for one movement or pick a few. Concentrate on the movement, not volume.

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3-5 rounds for Quality:

1) 10m Dragon Squat
2) 1-3 Skin the Cat
3) 5+5 Banded Press in Split (alternate legs after 5 reps)
4) 5+5+5 Wall squat
5) 10+10 Single Arm SOTS Press

Scale if needed. Check the videos, move well and rest as needed.

Skillday

Work your HSPU and Rope Climb Skills for 20-30min. You can do an EMOM if you want

Ohje: Harjoittele käsinseisontapunnerruksia ja köysikiipeilyä 20-30min ajan. Voit tehdä itsellesi emomin liikkeistä esimerkiksi.

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3-5 rounds for Quality:

1) 1-5 Strict or kipping Muscle-Up or MU transition
2) 5+5 Single Arm KB SOTS Press
3) 360 Hollow Rock, both ways
4) 3x Squat Flow
5) 10 SOTS Pull with a Band

Ohje: Tee 3-5 kierrosta, laatuun keskittyen. Skaalaa tarvittaessa toistomääriä. Lepää tarvittava aika liikkeiden välillä

For time:
50 Toes-to-bar
(but, every time you break: 3 Burpees)

Banded SL Glute Bridge (band just below knees, hips stay level keep knees in line with one another) x10/
Jump squat x10
Banded squat hold with abduction x10/ (keep hips square push single knee out against band, maintain squat depth)
TRX row x10
Broad jumps x10
Mountain climber x10

12,14,16,18....

15 min AMRAP
20 min

AMRAP in 20 minutes:

5 Thrusters 42,5/30 kg
7 Hang Power snatch 42,5/30 kg
10 SDHP 42,5/30 kg

100m x Sled Push @ 60/40
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
50 x Wall Ball @ 10/6kg, 3m/2.75m
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
50 x Kipping Pull-Up
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
100 x Double Under

Record time, scaling and other details.

'The Loader' commemorates Tero K achieving 500 workouts at CrossFit Central Helsinki.

For Quality, 5-8 sets alternating:
a) Ring Row w. 3sec pause at the top x5
b) 20-50 DU