Partner WOD

AMRAP 25
20 Power Cleans 70/50kg
30 Bar Facing Burpees
20 Push Jerks
30 Situps

Emom 24

1) 9-17Cal koneella
2) 7-10 Raariveä riipusta 50-60%
3) 10-20 Seinäpalloa
4) Lepo

Wod
Treeni
6 Rounds
9 Thruster @35/25kg
35 Du

Hiki
6 Rounds
9 Thruster @30/20kg
20 Du/40 Su

9min Time Cap

150 wallballs UB
If you drop the ball do 8 burpees
Go with a weight that you think you can complete all the 150 wall balls Unbroken

3x10min (90sec rest)

With a Partner - Max Cal

A) Echo Bike
B) SkiErg
C) Row

3RM

6x3

Part A)
AMRAP 15:00
50 Cal row
40 Toes to Bar
30 Shoulder to Overhead
20 Front Squat
10 Chest to Bar
1:00 Rest

After Part is finished, rest 1:00 then

Part B)
4:00 to find a 1RM Clean and Jerk

'Gravity' commemorates Thomas S achieving 500 workouts at CrossFit Central Helsinki.

Deficit Pushups
3x10, Tempo 3010, Rest 90s

Mini 12.3 open wod
13:00 AMRAP
10 Box Jumps @60/50cm
8 Push Press @52/35kg
6 Toes to Bar

Goal: Challenging but sustainable pace with even split times.

Extra:
DB Hammer Curls: 3 x 8-10 3s down. Rest 60s.

21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Bar Facing Burpees