3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between

AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)

Gymnastics for 20-30min.

Be creative or follow the video from gym library

A.
3 rds:
Row 1min
Kb swing x8-12
Sit up x8-12
DU's x20-40

B.
Snatch grip DL: 3x1

C.
EMOM x15:
1. Row (10-15)
2. Kbs (10-15)
3. DU (30-60)

7 rounds (2min rest)

Run 400m
Round of “DT”

Rest 2min

Round of “DT” is:

12 Deadlift 70/50kg
9 Hang Power Clean
6 Jerk

RPE 3-4

Keep a steady pace. Try to hit all rounds within 10sec margin. Sale if needed.

For time:
40-30-20-10 reps of
Calories row
Wallball shots 20/14lb
Sit-ups

Timecap: 20 minutes

3 rounds for time
25 Unbroken T2B (if you break do 7 Burpees)
15m/15m 1 arm KB OH walking Launge @24/16 kg

3min, 5min and 12min amraps for max total reps with 1 min rest between

40 Double Under
30 Wall Ball @ 20/14lbs
20 Toes to Bar
10 Overhead Squat @ 60kg/42,5kg
20 Kipping Pull-ups
30 Ground to Overhead @ 60kg/42,5kg
40 Cal row

• OMAR400 commerates Markku L reaching 500 workouts at CrossFit Central Helsinki. As a generous bonus, whoever gets 400+ reps (rx'd) gets an Omar munkki from Markku!

Not for time
5 rounds
3 power cleans below knee
3 push jerks
3 power cleans above knee
3 push jerks
Rest as needed between rounds, increase weight within rounds

1) Speed Front Squat: 3 x 3 @80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @80%, every 60s.

• Reset on each rep on Sumo DL
• Beginner: Focus on technique rather than %