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 %

3-4 rounds, rest as needed. Use AHAFA weights.

6+6 KB Lunge Press
5 Weighted Pull-Up
10+10 Banded Hamstring Curl
60-90 sec Plank Hold

3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

AMRAP 8:
2/1 Rope Climb
5 Chest to Bar Kipping Pull-ups
15 Shoulder to Overhead (60/42.5kg)

Rest 2:00

AMRAP 6:
Single Arm Farmer Carry x 15m ea. @ heavy
15 Banded Pushdowns
10 Barbell Rows (60/42.5kg)

• Rx+: Legless RC

Warm-Up: Snatch Drills 1-2 rounds

Barbell Complex. 5-7 sest, rest as needed:

Power Snatch + OHS + Hang Squat Snatch + Squat Snatch

Reps can be drop and go. Scale if needed.

10 min EMOM
Min 1: powercleans (DBs or KBs)
Min2: box jumps

Rest 2 min

10 min EMOM
Min 1: single arm DB or KB snatches
Min 2: jump squats

Rest 2 min

10 min EMOM
Min 1: push press (DB or KB)
Min 2: burpees

• if you have a large class you can incorporate bars if needed

• 45 sec work/ 15 sec transition

4-5 rounds, rest as needed. Use AHAFA weights.

1) 6 Bench Press
2) 8+8 Single Leg KB Deadlift
3) 8 Double Arm KB Row
4) 10 Standing Barbell Biceps Curl

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds