Running clock
0-5 mins : Amrap bar over burpees
5-6 min : Front Squat hold
6-11 mins : amrap Cindy
11-12 min : DL hold

Use the weight of the hang squat clean of the first part!

21-15-9 reps of
Calorie Row
Thruster @ 42.5/30kg

"BIG NIKO"

15:00 AMRAP
Wall Climbs

'BIG NIKO' commemorates Niko P achieving 500 workouts at CrossFit Central Helsinki.

With A partner, for time

100 DB thrusters
100 knees to elbows
100 burpees

Other one rests, while other one does the work. The reps can be divided between the partners, as needed.

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 6-10 Prone Trap Raises
3) 5-15 Strict HSPU (deficit)
4) 10 Banded SOTS Pull

For time:
1000/900m row
50 OHS 20/15kg
500/400m row
25 overhead squat 20/15kg

For time:
21-15-9reps

Box Jump Overs
Sumo Deadlift High Pull 50/35kg
Push Press 50/35kg

deadlift 3 x 5

2k row
2k bike

For time of :
30 OHS @60/40kg
10 Bar facing Burpees
20 Power Snatch @60/40kg
20 Bar facing Burpees
10 Squat Snatch @60/40kg
30 Bar facing Burpees

Timecap : 20 mins