RX
2 SETS FOR TIME; Rest 3:00 between
200m KB Farmers Carry @24/16kg
100 Double Unders
50/40 Cal Bike/Row/Ski
25 Toes to Bar

SCALED
2 SETS FOR TIME; Rest 3:00 between
200m KB Farmers Carry @16/12kg
200 Single Unders
40/35 Cal Bike
25 Knees to Chest
Complete in any order, but you must finish all the reps of that particular movement before progressing.
RPE 7

Total timecap: 25 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed btw Sets-

AMRAP 22min
3 Wall Walks
6 Bar Muscle-Up
12 Thrusters @42.5kg / 30kg
6 Deck to Pullover
30 Double Unders

Rest 2:00 after the AMRAP

Back Rack Laternating Lunges
- Then for every round completed, do 20 reps of Alternating Back Rack Lunges at the same weight you used in the workout. E.g. 3 rounds completed do 60 alt. lunges.

• Scaling options available as normal. Pullovers will be scaled to box over burpees with a high box.

'There Are No Free Lunges' commemorates Lasse L achieving 500 workouts at CrossFit Central Helsinki.

EMOM 42 @HR Zone 3 ( 4 )

Minutes 1 - 3 : Row Calories
Minute 4 : 3 Strict HSPU + 9 Wallball 20/14p
Minute 5 : 20 Kettlebell Swing 24/16kg
Minute 6 : 12 Air Squat + 10 Sit-Ups

Score : Total Calories

4x
New round every 4th minute

Each for time
15-20/13-15 Cal.
12 DB/KB Hang Power Clean & Jerk, heavy!
9 Burpee Box Jump Overs

Minutes 1 - 5 : Snatch Pull + Snatch High Pull + Power Snatch ( 1+1+1 )
Minute 6 : Rest
Minutes 7 - 11 : High Hang Squat Snatch + Hang Squat Snatch ( 1+1 )
Minute 12 : Rest
Minutes 13 - 17 : Snatch Pull + Squat Snatch ( 1 + 1 )
Minute 18 : Rest
Minutes 19 - 23 : Snatch ( Power or Squat )

Score : Last 5 reps.

A) Bar muscle-up technique

B) 20min AMRAP
5 bar muscle-up
10 box jump 60/50
15 sit-up
20 KB swing 24/16

You go / I go full rounds with partner

E3MOM:
- reps: 4-3-2-4-3-2+
-- viimeinen setti on maksimitoistot ilman failia.
- percentages of 1RM / RPE 8:
-- 4 reps: 84 %
-- 3 reps: 86 %
-- 2 reps: 89 %

1) Squat Or Power Clean
1x2 (80%)
1x2 (85%)
3x1 (90%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

2) Clean Pulls
3x2 (100%)
Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

12 DB snatch alt.
10 DB goblet squat
2 rope climb
* -rest 4min between amraps*

Scaled WOD
12 DB hang snatch alt.
10 air squats
4 pull to stand

Running o'clock ( AMRAP 10 )

Byu-In Row 1000/900m
...Remaning Time AMRAP
10 Burpee Box Step-Ups 24"/20"
20 Russian Twist w/ Plate 15/10kg
30 Air Squats