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

EMOM for 24min (6 sets each)
Min1 - Row 200m
Min2 - KB swing 32/24kg
Min3 - 10 thrusters 40/30kg
Min4 - 12 CTB

6 X 3 Min AMRAP: 3 Min Rest (Alt' between A & B )

A. 15-20 Wall Ball & Max rep Pull ups
3 Min Rest
B. 100m Row & Max Burpees over the rower
3 Min Rest

6 totals intervals. Push hard on each interval.

EMOM x15:
1. Wallball x10-20
2. Pull ups x10-20
3. HSPU x5-10

A. Overhead Squats 5 x 3

B. In teams of two, alternating rounds (two rounds each)

15 Overhead Squats (135/95 lbs)
200 Meter Run
10 Shoulder to Overhead (135/95 lbs)
200 Meter Run
5 Burpees Over the Barbell

C. Optional Finisher

4 Rounds:
10-20 cal Row
10-20 reps GHD sit ups