Every 1:30 x 8 (10:30)
3 Front Squats
- Build to days 3RM.

Every 2:30 x 5:
3 Power Cleans
Sets 1-2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 82-85%

On the minute for 8 rounds
1. 8-10 wall ball 20/14 + AMRAP sit-up
2. Row for cal
3. 10 DB snatch 22,5/15 + AMRAP burpee
4. Rest

45-50s work every minute.

4 rounds (A-B-C x 4)
2 min AMRAP - REST 1 min (36 min)

A) 2 min AMRAP
4 Power Snatch 50/35 kg(adv 60/40 kg)
8 OHS
10m HS walk

REST 1 min

B) 2 min AMRAP
4 Bar Muscle-Ups
8 Toes to Bar
12 DB Push Press (2x 22,5/15kg)

REST 1 min

C) 2 min AMRAP
10/8cal AB
2 rope climb
12 HSPU

REST 1 min

20 rounds with a partner (10 each):
250/200m Row

A)
8min Tabata ('more like warming up')
20secs Work / 10secs Rest for 8mins, rotate through the following movements

Row
Single Unders, build to Double Unders
Wall ball
Russian Swing, build to USA Swing

B)
15min AMRAP (with Partner is Optional)
Row 300m
8 Devils Press and between reps box over with weight 51/45cm box
10 Toes to Bar
15 Double Unders

C)
"Fran"
21-15-9 reps of
Thrusters @ 42.5/30kg
Pull ups

'Out of the Comfort Zone' commemorates Pyry O achieving 500 workouts at CrossFit Central Helsinki.

4-5 rounds for quality
15 Hand Release Push-ups
10 each Single Arm Ring Rows
10 x 10 m shuttle run

Scale push-ups for unbroken sets each round

Br lunges: 3x12 (6+6)

2lankun penkki Max1
-normipenkkiä noin 60% asti, tämän jälkeen lankku rintaan ja…
-3x70% ja 3x80%
-tämän jälkeen 1x90% ja noin 5% korotuksilla eteenpäin

Penkki käsipainoilla 3x10-15
-stoppi ja venytys ala-asennossa

Facepulls 5x15
-käytä jokainen toisto ”pään takana”

Hauiskääntö tangolla 3x15-25

🍬🤸🍭🤸‍♂️🍨🤸‍♀️