For time in teams of 2:
100 Wall Ball shots
100 Med Ball OH Lunges
100 Med Ball Sit Ups
100 Med Ball Pull Ups
100 Med Ball Box Step Overs

Change every 5 reps.
Med Ball cannot touch the floor at any time.
If the ball touches the floor its a 10 Burpee penalty for both members.
If you cannot do pull ups with the ball, your partner can just hold the ball.
Hold the med ball however you want.

10 Bottoms up KB Turkish Get Up

For quality reps.

Hollow Hold
Glute Bridge Hold
Side Plank Leg Raise
Dead Bug
Superperson

Rnd 1- 2x 20on:10off per station
Rnd 2- 2x 40on:15off per station

14min circuit
18min

AMRAP in 10 minutes:
20 Calories row
15 Box jumps 24/20"

• rest 3 min -

AMRAP in 10 minutes:
15 KBS 32/24kg
10 Toes to bar

• rest 3 min -

AMRAP in 10 minutes:
10 Push-ups
5 DB. thrusters left arm 20/10kg
5 DB. thrusters right arm 20/10kg

7min AMRAP @ sustainable pace

10 x Russian Swing
10 x Goblet Squat
30 x Double Under

• Goal is consistent pace during the 7mins, no 'death' at the end.

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.