Skill practise:

Muscle ups

Kipping ring dips

4 rounds
12 push ups
12 front rack lunges 70 kg /50kg

Back squat
5 - 5 - 5 - 4 - 3 - 2 - 1

Three attempts for a heavy set of 5 (5 RM).
Afterwards, go even heavier, but with less reps.

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If you fail the second rep of your 2 RM attempt, post that as you 1 RM, and so on.

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Remember to save your scores in WdC and the athlete charts!

Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 80/60kg

5 rounds for time;

5 x Back Squat @ 80/110kg (from floor)
15 x Lateral Bar Burpees
2 x Rope Climbs
10 x Toes to Bar

Time Cap - 20:00

• 'The Terminator' commemorates Terhi L reaching 500 workouts at CrossFit Central Helsinki.

5 rounds
10 deadlifts 110kg/80kg
20 cal airbika

Clean and Jerk
EMOMx10:
1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 air squats

Front squat / Every 90s for 5 sets
3 x reps (you choose weight, moderately heavy)

10 min AMRAP
3 ring MUs
6+6 side squats
10 pushups
10 v-ups