Maastaveto tempausotteella 5x10x50%
Käsipainopenkki yhdellä kädellä 3x8-12 / käsi
"Kahvakuula8" 3x1min
Hauiskääntö tangolla 5x10
Quad blast 1-3 kierrosta

Hyvällä sykkeellä treeni läpi!!!

Reverse Kalsu

100 burpees for time

EMOM until completion 5 Thrusters 42.5/30kg

20min time cap

starts with thrusters

For time:
10-9-8-..-1 reps of:
Pushups
Situps
Squats
Pullups
DB/KBs Deadlifts
DB/KBs Hang Power Cleans
DB/KBs Shoulder to Overhead

9 Intervals
New every 5th minute

A) 18/13 Cal. Assault Bike
15 Wall Balls
10 KB Swings 32/24kg

B) 18/13 Cal. SkiErg
15 Box Jump Overs
10 Devils Press 2x15/10kg

C) 18/13 Cal. Row
7/7 KB Hang Power Clean & Jerk 16/12kg
10 Toes-to-bar

5 Rounds, each for time:
45m (3 x 15m) Sledpush Sprint @ moderate weight
20 Burpees
Rest 3:00

• 25:00 Cap on this work
• Use small sleds on the green carpet

Optional Accessory:

10-20-30-20-10

Row or Airbike for calories
GHD Sit-Up
2xDU (20-40-60-40-20)

RPE 2-3, easy pace

Scale if needed

4 Rounds of:
21/18 Calorie Row/Ski
15 Kipping Pull-ups
9 Hang Power Cleans (60/42.5kg)
Rest 90s

• Rx+: C2B Pull-ups and 70/47.5kg
• Assault Bike option 15/11 cals per round
• Stairs: 1 x stairs per round.

Jerk 1RM

• Split Jerk or Push Jerk
• Compare to here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2018-07-27
• Option: 5 x5 for technique development.

E4MOM for 24min
6-12 Back extension
6-12 Med ball clean
6-12 Shuttle run

Intensity level 3
Scale as needed so you can maintain proper intensity level.
No heavy breathing allowed.
You should be able to talk after every round.

8min AMRAP (alone)
12 KB Swings 24/16kg
10 Goblet Squats
8 Pullups

rest 3min

8min AMRAP
"I Go, You Go"
3 Pushups
6 Situps
9 Squats

rest 3min

8min AMRAP with a partner
20 Wall Balls
30 MB Situps over box
40 Box Jump overs