20 min AMRAP
20 cal row
10 ring dips
12 deadlifts 100/70kg

5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

EMOM for 6 rounds

• 4 x overhead squat (80 % of 1 RM)
• max distance suitcase carry in 1 min (32/24 kg, left hand)
• max distance suitcase carry in 1 min (32/24 kg, right hand)
• max distance handstand walk in 2 min
• 2 min rest

Result: the distance (m) in reps

In teams of two, complete the following for time:

1600 Meter Row (4 x 400m)
100 Push-Ups
200 Wall Ball Shots
300 Double-Unders
400 Meter Walking Lunge Relay with Med-Ball
(only the partner with the ball may lunge the team forward)

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Power Cleans (155/105 lbs)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

3 rounds of:

21 deadlift
15 thruster
9 snatch

21 pull ups after first round
15 c2b after second round
9 mu/ c2b + push up after last round

Time Cap: 15min
RX: 50/35kg

2+2 Rounds for time:
15 Floor Press @ 60/40kg
15 Calories Rowing
60 Double Under

• Work with a partner. You will do 2 rounds, they do 2 rounds and then repeat again.
• Non-working partner acts as spotter.

20 x Front Squat @ 80/55kg
3 x Stairs / 1.2km Run
20 x Walking Lunge @ 32/24kg (per hand, at side)
2 x Stairs / 800m Run
20 x Deadlift @ 100/75kg
1 x Stairs / 400m Run
then
10 rounds
5 x Strict Pull-Up
10 x Push-Up
15 x Squat

'The Dickhead' commemorates Robin T achieving 500 workouts at CrossFit Central Helsinki.

“Holley Girl”
20 rounds for time
5 wallballs
3 HR push ups
1 power clean 60/40
(RX+: 80/50, HSPU)

Bench Press 5x4

TRX Row (Neutral Grip) 5x10

Mobility 45-60sec

4.5min rounds
25min

STRETCH OF THE DAY (after class)
-Shoulder Internal + External Rotation