push & pull EMOM 12 min
odd: 10 one handed db/kb thruster (5/5)
Even: 5 sumo deadlift high pull 50/35 kg

Back Squat
2-2-2-2-2
Rest as needed between sets. 2-3min is recommended.
Result is total weight of sets.
20min time gap.

Split Jerks triples, work from the rack and keep quality.
No fails or dropping!
20 Mins

6-8 Weighted Pull up
6-8 Strict Ring dip
Rest 2-3min

For time

Teams of 2
80 Cal. Row
– Then –
50-35-20
Deadlift 70/55kg
HSPU
– Then –
80 Cal. Row

Split as desired. TC 20

1. Row (14-18)
2. Strict HSPU (5-8)

AMRAP 30:00
Row 500 Meters / Ski 500m / Bike 20-25cals
Run 400 Meters / Stairs
18 Alt. DB Snatch (50/30)
12 DB Thrusters (50/30)

43 Double Under
43 Box Jump @ 61/51cm
43 Kipping Pull Up
43 Air Squat
43 Push Up
43 Toes to Bar
43 Cal Row, Ski-Erg or Hell bike

'ALL IN' commemorates Tuomo S achieving 500 workouts at CrossFit Central Helsinki.

• 20:00 Cap

Five rounds (2 minutes per round);

2 x “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Remaining time AMRAP Hang power clean (50% of 1RM Power clean)

1 minute rest

5 Rounds of
20 Deadlifts 60/40kg
20 Burpees
20 Box Jumps