In 15mins, go as far in the ladder as possible unbroken of;

1, 2, 3, 4 and so on Front Squat @ 90/70% of your bodyweight.

• Each round at one rep.
• You may rest as long as you want between rounds, but the goal is to get as far up the ladder as you can.

Record weight used, total reps and other details.

For Time
21 - 15 - 9 reps of
Hang Snatch
Burpees Over Bar
Wall Balls 14/20 lbs

• Power or squat snatch acceptable. Challenging, but sustainable, weight on the bar.
• Jump over the bar RX for burpees.

'Sugar & Spice' commemorates Andreea A achieving 500 workouts at CrossFit Central Helsinki.

EMOM x 6 MINUTES
1 Hang Power Snatch + 1 Hang Squat Snatch
or
1 Hang Power Snatch + 1 Overhead Squat

• Moderate weight, focus on quality positions

1) Squat or Power Snatch
1x1 (80%)
1x1 (85%)
1x1 (90%)
1x1 (95%)
*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

2) Snatch Pulls
3x2 (110%)

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

36 double-unders
6 squat cleans (42,5/60 kg)

Scaled WOD
AMRAP 12:
48 single-unders
6 squat cleans

Etukyykky 2X3 80%. 2X3 90%

POST CONDITIONING
Front Squats
3x5
- Use Light-Mod weight for all sets today.

Front Squat 5x3 @70-80%

IN TEAMS OF 2
AMRAP x 15 MINUTES
15 Box Jumps
10 Burpees
5/5 Single DB Shoulder to Overhead
- Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed btw Sets-

Metcon (reps)

AMRAP in 10 minutes of:
10 HSPU
10 1-Arm OH lunges, left
10 1-Arm OH lunges, right

*Choose a heavy DB.