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

10-20 GHD Sit-Up,
20-50 DU
Rest 1-2min between movements.

Double tabata

reverse crunches
superman hold

Barbell Core wod
3-4 rounds for quality
10 barbell sit ups
10 /10 barbell side bends
10 barbell roll outs (knees)

1. 5 Squat snatch (~60%)
2. 8 C2B

1) Overhead Squat: 6 x 3 @75%, every 60s.

• Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.
• Beginner/Scale: Goblet or Front Squat: 5 x 5. Rest 90s.