A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

1) deadlift 4x3x80%
2) straight leg deadlift 4x5x40% of deadlift 1RM

In Teams of Three 25 min AMRAP

• A) 80m farmers walk, B) row for meters, C) rest
• Change Positions After Every Farmers Walk, Your Score Is The Distance Rowed

5x3 Tempo Deadlift
- TnG
- Regular pull off the ground, 5sec. negative.
- Rest 2min btw sets

Aim for HR Zone 2-3 for the whole workout
(Rest 1min at any point to lower heart rate if necessary)

50min @ easy pace:
30cal machine/400m jog/2min jump rope
8-12 strict knees to elbows
40m sandbag carry

30cal machine/400m jog/2min jump rope
3+3 turkish get up
20m+20m heavyish SA KB front rack carry

30cal machine/400m jog/2min jump rope
8-12 kang squat with press
8-12 slow OHS

3 Rounds for time:
30 Double Unders
20 Burpees
10/7 Cal Bike/Row/Ski

Goal: Challenging pace but room to speed up in the last minute with a sprint finish
Timecap: 11:00

Extra:
Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

For time
30 deadlifts 70kg/50kg
50 DUs
20 back squats 70kg/50kg
40 cal row
10 STOH 70kg/50kg
30 cal airbike

20:00 Tabata
8 sets of :20 work, :10 rest for each movement
No additional rest between movements!

1. USA KB Swings
2. Walking Lunges, with or without KB, your choice
3. KB High Pull
4. Wall Sit
5. Hollow Rock

'Kärrypolku' commemorates Johanna R achieving 500 workouts at CrossFit Central Helsinki.

"Wes"
For time:
Run 800m with a plate 10/5kg

14 Rounds of:
5 Strict Pullups
4 Burpee Box Jumps (60/50cm)
3 Cleans (80/60kg)

Run 800 with a plate 10/5kg

A) High box jump 3x3

B) Every 2min for 4 rounds
3-position snatch (hi-hang, hang, low hang)

C) Every 2min for 4 rounds
1-2: 1 low hang pull + 2 low hang snatch @60-70%
3-4: 1 low hang pull + 1 low hang snatch @70-80%