Row as many meters as possible in 12 minutes.

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up to handstand (kiss the wall)

-TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps)

Karen, for time:

150 Wallballs 20/14 lbs

TC: 12min

*valitse pallon paino niin, että jaksat heittää rx targettiin ja saat tehtyä väh. 12 toistoa per minuutti.

8 rounds for time:

• 10 Mountain Climbers (per leg)
• 10 Toes to Bar

• 10 Weighted Box Step-ups

• Finisher

• 9 Wall Climbs

• 1 Rope Climbs

Internationally acknowledged Finnish mountain climber Samuli Mansikka, 36, and the nepalese Pemba Sherpa died the 24th of March 2015 when descending Annapurna. Between his mountain climbing expeditions Samuli trained at CrossFit Herttoniemi where Samuli was well-known, from many years by some. The death of Samuli was a shock and a great loss and Samuli is being sorely missed. Samuli dying doing what was important and dear for him does not ease the grief but that Samuli managed to reach the top of Annapurna, 8091m, which is considered as one of the most dangerous and difficult mountains to climb, was a great achievement.

Find your 1RM of the day

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

2 x Power Clean & Jerk
@70%

• 1x5@65%
• 1x5@70%
• 1x5@75%

Etukyykky 3,3,3,3 3 jätä 1-3 toisto varaa

nousevilla painoilla, tauot 2 min.

5 rounds for time of

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

♀ 145 lb. ♂ 205 lb.