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

RX
2 x 5:00 AMRAP; Rest 1:30 between
1 Squat Clean @ approx 85% of 1RM C&J
35 Double Unders

SCALED
2 x 5:00 AMRAP; Rest 1:30 between
1 Power Clean @ moderate
50 Single Unders
Start at beginning of AMRAP in round 2
RPE 8-9

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 - :50 Quad Foam Roll

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

2) Clean Pulls
3x2 (110%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

For Time:
50 Power Snatches 40/30kg
30 Bar Over Burpee
1,000/800 Meter Row / 800m Run

RX
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run*
40 Kipping Pull-Ups
120m Shuttle Run
30 Kipping Pull-Ups
60m Shuttle Run
20 Kipping Pull-Ups
-Max Shuttle Runs in Time Remaining-

SCALED
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run
50 Ring Rows
120m Shuttle Run
40 Ring Rows
60m Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 10m out, 10m back.
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Reverse Plank Hold
MIN 2 - :30 Tib Raises
MIN 3 - 1:00 Easy Walk