21-15-9

Thruster (Rx: 42.5/30kg)
Pull up

(Time cap: 10min)

10 x Kipping Toes to Bar
20 x Overhead Squat @30 kg/42,5 kg
30 x Kipping Pull-Up
40 x Thruster @30 kg/42,5 kg
50 x Box Step-Ups
40 x Power Snatch @30 kg/42,5 kg
30 x Burpee
20 x Wall Ball @ 6 kg/ 9 kg
10 x Push Press @30 kg/42,5 kg

Record time, scaling and other details

'Tiger Thighs' commemorates Lini achieving 500 workouts at CrossFit Central Helsinki.

A.
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes

B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

treshold metcon
3 rft:
run 800m
20 ttb
20kbs @32/24 (oh)
(aina kun tiput tangosta, tee 5 burpeeta)

Alternating OTM x 7 rounds

Plate Overhead Walking Lunge x 25 seconds.
Row x 8-12 cals.

Record any details.

5 rounds each with a partner:

8 x Kipping Toes to Bar
4 x Dumbbell Hang Power Clean
4 x Dumbbell Hang Squat Clean
4 x Dumbbell Squats.

One partner completes a full round, then rests while the other completes a round.

Record partner, scaling, weights and time.

“Chelsea”

5 pull-ups
10 push-ups
15 squats

EMOM 30

15 x Burpees
20 x MedBall Cleans
25 x American Kettlebell Swing
30 x Sit Ups
4 Rounds, For Time

3 rounds:
1 Min max reps: HSPU,
2 Min AMRAP: 10 DB Hang Split Snatches (5 each), 10 T2B,
1 Min: Rest

Score is total reps.

Record details and scaling.

For quality and minimum rest:

21-15-9 Front squat with two kettlebells (heavy)
12-9-6 lunge steps with kettlebells
4-4-4 Farmers walk 32/24kg after every round