AMRAP 12:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches 50/35kg

Light Option

Emom 12 (30sec on 30sec off)
1. 10-30 Double Unders
2. 5-7 Toes To Bar/ Knees up/ Legs Up
3. 4-6 Hang Squat Snatch / Hang Power Snatch

Front squat
3x10r @ app. 50%
Nice and light feeling.
Rest as needed.

Vertical Jump to a Target
4x5, Rest 2min

Mobility, Front Squat

1 min Thread the needle L+R
1 min Puppy dog knuckles down
1 min Eagle in saddle L+R
1 min Archer in saddle L+R
2 min Saddle
2 min Seated straddle
1 min Couch stretch L+R
1 min Supine twist L+R
1 min Pidgeon L+R

AMRAP 4
12 Wall Balls 9/6kg
12 Kipping Pull-Ups

For time as a partner workout.

27-24-21-18 reps of
Row Cals
Wall Ball @ 14/20lbs
Burpee
USA KB Swings @ 16/24kg
then...
20m Each of 'kottikärry' walk (wheelbarrow walk) to finish.

• Partners will both complete one movement (e.g. row 27 cals), before advancing.
• Only one person working at a time.

'70's Show 2.0' commemorates Pia P achieving 1000 workouts at CrossFit Central Helsinki. Thanks for the commitment Pia!
This workout builds on her 500 workout

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches 22.5/ 15kg
21/15 Calorie Row/ Assault Bike

12 OHS
12 KB-swings
12 Box jumps

• Rx:
  Barbell: 40/30kg
  KB: 24/16kg

• Masters:
  Barbell: 35/25kg
  KB: 16/12kg

• Scaled:
  Barbell: 30/20kg
  KB: 12/8kg

Back squat 5x5 (2)
Rest 2-3min

5x
Every 2min.
1 Power snatch
1 Hang Squat snatch
1 Squat snatch

• Build to a heavy set.