Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold After Each Set

Deadlift

Set 1 – 4 reps
Set 2 – 3 reps
Set 3 – 2 reps

Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep

Rest 2 minutes between every set

Pyri tämän päivän isoon ykkösnostoon, jos siltä tuntuu niin pr rauta ylös <3 kuhan vaan jalat nostaa ja asento säilyy hyvin!!

Alkulämmöissä kerrataan nostoa ja kuinka saa jaloilla maahan päin työntämällä paremman lähdön nostoon.

For time:

2 rounds of

• 10 snatches, 175 / 125 lb.
• 12 burpees

Then, 2 rounds of

• 10 snatches, 115 / 75 lb.
• 12 burpees

Power Clean + Push Jerk

One rep every 30sec for 5min (total of 10 reps)

Use accross loading, keep it challenging but doable.

RPE 4

3 rounds for quality

5 skin the cat
7 V-outs
9 weighted shot guns
12 KB wind mill (6+6 / side)

3-4 set, rest as needed:

1) 6-10 Prone Trap Raises
2) 10+10 Banded Hamstring Curl
3) 6+6 Lunge Press
4) 5-10 Strict Chest to Rings

'Meet Your Totem Animal'

In teams of three, one working at a time:
50 Lateral Burpee Box Jump @ 51/45cm
100 USA Swing @ 32/24kg
18 Rrope Climbs
50+50 One Arm Dumbbell Push Jerk @ 25kg/40lbs
9x40m Sled Push @ 20kg

• This workout commemorates Tuukka T reaching 1000 workouts at CrossFit Central Helsinki! Thanks for the amazing commitment Tuukka!

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 db squat(warm up weight)
10 good mornings
5 push ups

7 minutes to warm up clean

Metcon/*Rx
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 35/20-*50/35
Bar-facing burpees

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Finisher(8)
quad stretch/smash
hamstring stretch
chest opener
50 sit ups
drink beer /cider

A) 8x Row 30sec ON/15sec OFF

B) 8x 30sec ON/15sec OFF
Alt. Shuttle Run/Wall Balls

C) 3x 30sec ON/30sec OFF
Alt. SkiErg/Assault Bike

D) 6min Sled Push with your friends

E) 8x 30sec ON/15sec OFF
Alt. Burpee Jump-complex/ Farmers Run with a Burpee