1 rep max

Warm-up: 5 min easy ab + 5 min easy ski+ 10 min movement specific warmup

A:
4 rounds for time:
30/25 cal assault bike
30 wb
100 du

Cool-down: Easy assault bike for 5 min + 5 min mobility

Front Squat
4x2r
Leave 1 rep in the tank.
Rest as needed.

2 clean and jerks
– Add load every 10:00.

2 squat clean start at 40% build up to workout weight.

3 rounds for time
8 DB hang clean 22,5/15
12 burpee
16 DB goblet squat 22,5/15

AMRAP 10
2-4-6... strict pull-up
2-4-6... push-up
5-10-15... sit-up

Snatch complex with light weight: (15min)

2 Muscle snatch + 2 High hang squat snatch

@40-50% of 1RM

3x
3min ON/2min OFF

A) AMRAP of:
9 Double DB Snatches 2x22,5/15kg
6 Pullups
3 Burpee Box Jump Overs

B) 20/15 Calories
20 Heavy KB Swings
+ Max Calories in the remaining time

C) AMRAP of:
3 Handstand Pushups
6 Pistols
9 Wall Balls

8 x Bench Press 90/45kg
20 x Wall Ball 10/6kg
20 x Cal Row
5 x Bench Press 95/50kg
20 x Box Jump 61/51cm
20m x Sled Push 100/70kg
3 x Bench Press 100/55kg
10 x Push Jerk 60/40kg
20 x Burpee Box Jump @61/51cm
30 x Push-Up

'Tropic Thunder – Do More Bench Press' commemorates Tomi L achieving 500 workouts at CrossFit Central Helsinki.

Tomi requested no scaling of the above workout, and presented the below option instead.

'Never Go Full Retard'

30s x FLR Hold
20 x Wall Balls 10/6 kg
Stairs
45s FLR Hold
20 x Box jumps 61/51 cm
20 x Thruster 30/20 kg
60s x FLR Hold
Stairs
10 x Push Jerk 40/25 kg
20 x Burpee Box Jump
30 x Push Up
Stairs