1) false grip hang
2) Mu transition 5x1
3) Chehst to rings 5x1

Front Squats 4x3x85%

• weighted
• bodyweight
• negative
• feet on the ground
• rest 90sec

PERFORMANCE + FITNESS
ON A 12:00 RUNNING CLOCK...
800m Run / 3 x Stairs
Immediately Into AMRAP in Time
Remaining of:
15 Med Ball Squat Cleans
20 Walking Lunges
100m Run

• RPE 8-9
• Video: https://vimeo.com/831621152?share=copy

Deadlift
5-5-5
- Keep weight light across all sets. This is a Deload Week.

Back Squat for load:
#1: 5 reps

FOR TIME
9-7-5-15-12-9
Front Squat @52/35kg
Bar Facing Burpee

Timecap: 12 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Roll Quads
1:00/1:00 Roll Pecs
10 Alt. 90-90 Hip Rotations
-Rest as Needed btw Sets

2x16min (2min rest)

Teams of 3-4

A) Ski and Echo Bike
B) Row and BikeErg

E90s x12:
Reps: 3x6 - 3x3 - 3x1 - 3x6

If you feel good & strong, find heavy of the day.

4 rounds for time;
500m row or 1000m BikeErg
1 Rope Climb
20 Walking Lunges
30m Farmer or Sandbag Carry

The Rematch commemorates Oscar E reaching 1000 workouts at CrossFit Central Helsinki!