3 rounds for time
10 T2B
10 hang power cleans 60kg/40kg
10 push ups

Pause Bs 5x5 v2
(without belt)

Back squat
5x5r
1 rep in the tank.
App. 2-3min recovery.

Strength- Bench Press
10,10,8,8,6,6,4,4

Handstand hold practice
*
5x 20s on / 40s off

Gymnastics/core holds

1) hs hold
2) chin over bar
3) hollow hold
4) superman hold

A)
5:00 EMOM
1 x Weighted Chin-Up each minute
- Stick to the same weight each minute

B) 15:00 AMRAP
42 Double Under (101010)
21 Hang Power Cleans (10101)
10 Burpees Over Bar (1010)
5 Pull-ups (101)
2 Rope climbs (10)
1 Stairs (1)

• Weight choice should be light!

'Binary' commemorates Pekka N achieving 500 workouts at CrossFit Central Helsinki.

For time
21-15-9 Ground to Overhead 50/35kg
90-60-30 Double Unders
21-15-9 C2B Pullups

1. min Ergo cal
2. min 15-20 KB Swing 24/16kg
3. min Ergo cal
4. min 5-10 Burpee

5rnds for time:

5 burpee box overs with single DB
7m HS walk/2 wall walks+20s HS hold
9 a-jumps on plate with single DB.

RX´d: 22,5/15. RX+: double DB

15 min for skills,

1 choice:
10 leg alt. HS raises
10 weight shifts back against the wall
3m assisted HS walk
5-20s free HS hold
3m HS walk

2 choice:
10 arch to hollow - tighs on foamroller
10 archrocks with stick
5 kipping knee raises
5 kipping leg raises
5 T2B or high leg raises

3 choice:
5 ring turnovers
5 ring kip swings
5 ring swing + rings to hip
2 rMU to catch only + 2 ring dips.