AMRAP 15min:

15 C2B
15 Wallball (Rx: 20/14lb)
15 Power snatch (Rx: 35/25kg)
15 Box jump

Amrap 8 min

10 walking lunges
30 DU
10 box jumps

*move with same moderate pace through the workout. 70-80% effort.

Workout of the Day
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

SHOULDER PRESS

4 x 5 (80 %)

1000m Row Or 3x Stairs
30 x Overhead Squat @50/35kg
30 x Strict Chin-Up
20 x Ground to Overhead @50/35kg
20 x Wall ball @10/6kg
20 x Power snatch @50/35kg
20 x Wall ball @10/6kg
20 x Ground to Overhead @50/35kg
30 x Push-up
30 x Overhead Squat @50/35kg
1000m Row Or 3x Stairs

• Row first = stairs last and vice versa.

'Baby Sweat' commemorates Tomi K achieving 500 workouts at CrossFit Central Helsinki.

Clean complex from knee: clean pull, power clean, squat clean;
1×3@50%,
1×3@60%,
1×3@70%,
1×3@75%,
1×3@70%

4 rounds, go every 4th minute.
20m x Sled Push @ 90-95% effort.
6 x Double Kettlebell Thruster.
8 x Kettlebell Step Back Overhead Lunge (4 each side).

– Sled fast and heavy.
– Adjusting KB weights is allowed, but start challenging from round 1.

5 rounds, with a goal of maintaining the same time each round;

5 x Double Dumbbell Hang Clean into Thruster + Step Back Lunge Left + Right
10 x Sit-Up
10 x Wall Ball

• One does whole round, then other partner goes.
• Time each round.
• Pace early rounds to maintain consistent times.
• Adjusting DB weights is allowed.

Each group needs 1 bell

SA Swing x10 per
SA kettlebell clean + push press x5 per
[ each rep = 1 clean + 1 push press]
SA Kettlebell Bent Row x10 per
Tactical Lunge x5 per
TGU Tall Sit position to Half kneel kneel position x5 per

You go, I go set up every exercise in series

Same size bells to be used for entire series
If you're feeling super ambitious, hold a plank while your partner works.

20 minute controlled AMRAP
28 minutes with explanation and Demos

Sumo or standard choose the stance that gives you the best form
4:0:1:0 tempo 3x8

ssw/

SA Crab reach 3x4/ 3s pause at top of each rep
*focus on hip extension first then rotate through upper back into reach. Press bottom hand into floor and externally rotate shoulder to fully open chest

ssw/

Beast hold 3x30s

3:00 sets
12 minutes