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

AMRAP 7:
Power Snatches 50/35kg

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Lateral Barbell Burpees

On the Minute:
7 Push Press 50/35kg

Score = Athletes will log Reps of Power Snatches and Reps of Lateral Burpees. Overall score is the Sum Total Reps

1 Rep max

Push press 3 x 12

EMOM 20
a) 20-50 Double Unders
b) 12-15 Box Jumps
c) 10-15 Pushups
d) Max set of Russian Twists
e) Rest