Buy in:
1000 m Row/ Ski, or 2000 m Bike Erg/ 4 x stairs

Then;
10 DB / KB Burpees
20 Alt. Snatches,
30 Goblet Squats
40 Russian Twists
50 Renegade Rows (total reps, without the push up)
40 Russian Twists
30 Goblet Squats
20 Alt. Snatches
10 DB / KB Burpees

Cash out:
1 min. Wall Sit

• 35/50 lbs DB’s or KB’s @16/24 kg
• Melina's Instructions: 'Challenge yourself with the weights today and split the reps wisely'

'It is What It Is' commemorates Melina A achieving 500 workouts at CrossFit Central Helsinki.

4 rounds for time
20 alt DB Snatch @22,5/15kg
20 Ring Rows
200 Meter Run/ 250m row
Rest 60s
Timecap : 17 mins
Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

Extra: Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.

Easy aerobic conditioning

6-5-4-3-2-1 minutes of:
1. Easy row
2. Easy pace AMRAP:
8 squat
8 shoulder taps
8 sit-up
8 KB sumo deadlift high-pull 16/12

3 rounds for quality and speed
3 hang power cleans 60% of 1RM
3 high box jumps
3 back squats 60% of 1RM
5 jumping push ups

OH weighted walking lunge
5x10 reps (bb)

Weighted pull ups/Strict pull ups 4x4x50% 1RM

Weighted pull ups/ Strict pull ups 3x3x60% 1RM

Partner workout:
you go , I go
50-40-30-20-10 Hang Power Cleans @60/43kg
10-8-6-4-2 Rope Climbs
50-40-30-20-10 Wall Balls @9/6kg

Time cap 30:00

• 80/60cm
• One set every 3 minutes
• Sit with your knees in the 90° angle and jump straight on to the box.

Extra Wod
15-12-9-6
Dual kb/db deadlift
Burpee