100 burpees
200 box jumps
300 sit ups
400m OH weighted lunges(down and back 6 times in the weight room)
Partner holds plank the entire time partner is working
For time
Please post your completed time(it will be the same for both partners)

False grip refresh demo and false grip holds

A1 False grip Inverted Ring Row 4 x 7
A2 BB Bent Over Row (pronated grip) 4 x 9
A3 Regular grip Inverted Ring Row 4 x 7

ssw/

B1 Front step (or front kick through) 4x10 per side

Partner 1 does all As while partner 2 does Bs. Then swap

4 min sets

22 minutes

WU: 10 reps at two lighter weights (Bench and RDL only). Then Combine style – 4 heavy sets at same weight for max reps.
BB Bench Press 4xHEAVY Reps (235lb cap) (4-8rep range)
2X KB or DB RDL 4xHEAVY Reps (4-8rep range)
Sit-up 45-degree Hold + Self Ball Toss 4xMAX (Hook toe in DB/KB, stay off floor, stay hollow, and toss ball in air to yourself)
3:30-3:45min
22

Mobility: palm push ups, banded tricep + shoulder mobility, banded ankle + hip distraction
Movement Prep: deadbugs, prisoner squats, + bw scap raises

SA DB Row 4x10/arm (one hand and knee on bench)
Front Squat 4x10
Side Rocks 4x10/side

3.5-4min rounds

22min

15 min Partner AMRAP.

- One is on fire and other is resting. Change each completed round -
10 x Kipping Toes to Bar
10 x Push-Up
10 x Wall Ball @ 10/6kg
+
5 min AMRAP
- Both working -
Strict HSPU

Score is total reps (15mins) and total HSPU (5mins).

'International Superstar WODLover' commemorates Oku L achieving 500 workouts at CrossFit Central Helsinki.

Mobility: Banded ankle distraction, t-spine rollout
Move Prep: palm pushups, alternating 2-point beast, crab reach

BB FFE Split Squat 4x5/leg
KB Pendlay Row 4x5 (5 sec eccentric; stack bumper plates under kb's if needed)
Push Ups 4x max reps

*if you can perform more than 8 perfect pushups add bumper plates onto back

3min rounds

20min

Every 2min for 10min (5 sets)
20 walking lunges (32/24kg KB in each hand)

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

**Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb**.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

**Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.**

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

**Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.
**
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

**Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.**

2 Minutes Max Reps:
Front Squat @ 85/60kg

90 Seconds Max Reps:
Front Squat @ 60/42.5kg

1 Minute Max Reps:
Front Squat @ 42.5/30kg

• Rest 3-4 minutes between sets
• Each set ends when time expires or if you fail a rep

Burgener Warm-up

A.
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes

Build load every set.

B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups