Deadlift
WU set 1: 1x8 superset with mobility
WU set 2: 1x6 superset with mobility

Work sets: 3x4 work up to heavy four
superset with

Push ups and Band Pull aparts

3 min work sets
20 min

For time:

25x Burpee

Then 3 rounds of;
75 x Double Under
15 x Deadlift 60/40kg
5 x Cluster (clean into thruster) 60/40kg

then

25x Burpee

Record time, scaling and other details.

'Melba Toast' commemorates Tomi H achieving 500 workouts at CrossFit Central Helsinki.

A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%

Warm up: squat hold + sprint + crawl
Hoover hold + over & under

then 4 rounds of 45 sec on 15 sec off...

overhead plate hold
squat hold
L sit
bar hang
hoover
hand stand hold

For time:

Row 200m
10 DU
10 box jump
row 300m
20 DU
15 box jump
row 400m
30 DU
20 box jump
row 500m
40 DU
25 box jump

HBBS 10 sets of perfect 5's
(Do not exceed 60% of 1RM)

4 x 2 80-85%

5 x 3 (70%)

10 rounds for time
3 burpee box overs
6 T2B (scale to 10 sit ups)
9 air squats

Loikat + spurtit