Superset x 3 rounds
Alternating Dumbbell Floor Press x 8 each 3s down.
Rest 90s
Tall Kneeling Band Lat Pull Down x 20-25
Rest 90s

A)
Tall Kneeling Band-Resisted Hip Extension
3 x 8-10 each w 3s hold at tall position.
Rest 60s

B)
Stagger Stance KB RDL
3 x 10-12 each.
Rest 90s

2 x 15:00 AMRAPs with Partner

A)
6 V-ups
12 USA Swings @24/16kg
15m/arm Single Arm Farmer Carry
- Goal: Challenging effort, one partner completes a full round before switching

B)
250m Row or Ski / 500 Meter Bike
12 Goblet squat @24/16kg
:15-:30 Handstand Hold (wall)
- Goal: Challenging effort, one partner completes a full round before switching

Extra:
Half kneeling Pallof press
3 rounds
10/10 reps rest 60 sec

Viikko 43 (1/5)
Treeni 1
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch
rest 30-45 sec bwn rounds

Weightlifting
2 x Muscle snatch + power snatch + snatch @35-50%
2x Power snatch + 2 snatch @60-70%
Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn "sets"

Intervals prep
1 time
20-30 single unders + 10-20 double unders
4 box jump overs

4 box over burpees
4 db snatch + 4/4 single arm ohs
4-6 hspu

Metcon (flow 1-2-1-2) / 2 min rest bwn "parts"
Part 1
2 rounds for time
8 db snactch
6 box jump/step overs
8 kipping hspu

Part 2
2 rounds for time
4+4 single arm ohs
4-6 burpee box overs
24 double unders or 48 single unders

In class, we go alt time with partner. Otherwise rest 2 min bwn parts if doing alone.

5 rounds for time:
36 double-unders
12 thrusters (25/35 kg)
1 rope climb
– Rope climb begins from the seated position.

Scaled WOD
5 rounds for time:
36 single-unders
12 thrusters (10/20 kg)
3 pull-to-stands

Floor Press in Bridge
6 x 3-4; rest 1:00

• 65-75% of max as a guide
• 2 sets narrow, 2 sets wide, 2 sets medium
• Final week here, increase again from last week if possible

A)
''Getting out of bed":
- Build Turkish Get-Up to a heavy single

B)
"6:30 class":
6 Handstand Push-Ups
30 Double Unders
6 Double Kettlebell Squat Clean Thrusters @ 24/16 kg
30 Double Unders
6 Wall Climbs
30 Double Unders
6 Rope Climbs
30 Double Unders
6 Deadlifts @ 125/85 kg
30 Double Unders

Rest 1 min and go straight to Part C

C)
"Hanging out after class":
- Max time Rope Hang

*Score = Part 2 - Part 3 i.e. you can deduct your hang time from the workout time.

'The Morning Crew' commemorates Matti S achieving 500 workouts at CrossFit Central Helsinki.

Sumo Deadlift
Build to a heavy 1 over 8 sets.
- Sets of 5,4,3,2,1,1,1,1
Option: 5 x 5 for technique

Sumo Deadlift
Build to a heavy 1 over 8 sets.
- Sets of 5,4,3,2,1,1,1,1
Option: 5 x 5 for technique

For time
20-15-10
Deadlifts 100/70kg
30-45-60
Double Unders

Rx+: 125/85kg
Timecap: 8:00

Extra:
Standing Banded Abs
3 x 15. Rest 60s