5 min EMOM

30 high knees
5 burpees

6 kierrosta joka 90s

10 etunojapunnerrus
4 x 25m sprintti

KB swing 20 - 25 reps
TRX Row 15 - 20 reps
KB Swing 20 - 25 reps
Conditioning Push ups 15 - 20 reps

Cycle through alternating KB swings every odd minute

16 minute EMOM

At any point should form be lost swings to be regressed to KB Deadlifts

20 minutes

Against a 60s running clock, for total of 5 sets, perform as many reps as possible of:
10 x KB swings 24/32kg
Max reps of thrusters 20/30kg
Rest 60s between sets

Narrow push ups 3xME

For time:
12 x power snatches 35/50kg
12 x box jumps 50/60cm
9 x power snatches
9 x box jumps
6 x power snatches
6 x box jumps
Run 800m

Partner workout.
21-18-15-12-9 reps of
Row Cals
Wall Ball @ 6/10kg
Burpee
USA Swings @ 16/24kg
then...
20m Each of 'kottikärry' walk (wheelbarrow walk) to finish.

• Partners will both complete one movement (e.g. row 21 cals), before advancing.
• Only one person working at a time.

'70's Show' commemorates Pia P achieving 500 workouts at CrossFit Central Helsinki.

Metcon:
“Hang squat clean beep test”
1 hang squat clean on the minute 60/40
add 1 rep each minute, as far as possible

AMRAP 7 min:

9 KB Swings (32/24 kg)
3 Squat Cleans @ 65%
5 Ring Pushups

12min
Work to a 1RM of the complex
Power Clean + Hang Clean