Go every 4:00 x 4 sets
7 Kipping Pull-ups
15 Toes To Bar
20 Barbell Rows
30 Double Unders

• Rows should go in 1 or 2 sets
• Rx+: 2-5 Ring Muscle-ups for Pull-ups

Push Press
Build to a heavy single over 6 sets. Rest 2:00
- Sets of: 3,2,2,1,1,1
- Option: 5 x 5, adding weight if form permits

Back squat 1x20

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