For time
10 x Shoulder to overhead (50/35kg)
20 x Front rack lunges (50/35kg)
30 x Pull-Ups
40 x Push ups
50 x Air squat

36 x EMOM, rotate movements each minute;
- 1-6 x Strict Pull-Up + 1-6 x Kipping Pull-Up with 1 second pause over bar.
- 1-6 x Strict Handstand Push-Up
- 1-2 x Rope Climb
- 6-8 x Double KB Clean
- 20s each side x Side Plank
- Rest

Record any details.

Neutral Grip

superset with
30 kb swing
10 leopard crawl (2 forward, 2 backward=1rep)

3.5-4min rounds
20min

AMRAP in 15 minutes of:
300m row
15 push-ups

1 x Stairs / Run 400m
60 x Dumbbell Walking Lunges
60 x Sit-Up
1 x Stairs / Run 400m

Anchored feet for the sit-ups.

Record time and other details.

WOD:
For Time
- 3 x Rope Climb
- 20 x KTE
- 30 x Deadlift (80/60 KG)
- 20 x KTE
- 3 x Rope Climb

21-15-9 reps of;

Dumbbell Burpee Box Overs (@30lbs+ per hand, 45cm/51cm box),
Wallball @ 10kg 2.75m/3.00m
Kipping Toes to Bar

Record time, scaling and other details

'The Jägerbomb' commemorates Tinja L achieving 500 workouts at CrossFit Central Helsinki.

15 x Hang Power Snatch @ 50kg/35kg
Rest 1min
15 x Hang Power Clean @ 70kg/50kg
Rest 1min
15 x Push Jerk @ 70kg/50kg
Rest 1 min
30 x Box-Over Burpee @ 61cm/51cm

• 15min Cap.
• Weights around 60-70% of your max in that movement.

Record details.

3 rounds:
10 x HSPU
Burpee Broad jumps 15m
20 KB one-hand thrusters 24/16kg
Burpee Broad jumps 15m
30 KB swings 24/16kg

tavoiteaika: 30min

BS: 3x5
(75% / 80% / 85%)