Tempo front squats. 5 sets of 3 front squats with 2 s. stop at the bottom. AHAP.

Alternate;
1. 5-8 strict chin ups
2. 10 dips
3. 20 secs l-sit on dbs or KBs
4. 50 sec sandbag hold 70/45kg
5. Rest

Six rounds;
90 seconds on and 90 seconds off.

5 Shoulder to overhead (50% of 1RM Push jerk)
5 Lateral burpees

5000m Row / 5000m Ski / 10000m Bike Erg
50 x Burpee
7.5 X Stairs in Salmisaari (5 x Stairs in bunker or 2km run if outside)

Record time, scaling and other details

'VO2 Hans' commemorates Hans S achieving 500 workouts at CrossFit Central Helsinki.

10 x E2MOM

Odd: 5-6 Deadlift
Even: 10-14 Push up

Advanced: Ring push up

50 sit-ups

5x3 AHAP

15-12-9-6-3 reps
Burpee box jumps
single arm DB/KB Push press (15+15/12+12..)
Scaled the reps to 10-8-6-4-2 if need to.
Time cap 15 min.

Snatch grip deadlift 5 sets of 3 reps

For time:

10-9-8-…-1 shoulder to overhead 60/40kg
10 cal erg

Tc 14min