AMRAP 8 / YGIG round
12 alt. Double KB step back lunge
(2 x 24/16kg)
12 Fatbar deadlift
(2 x 30/20kg)

10 Rounds:
Every 2:30min
3 Deadlift @ 80%
8 T2B
12 Alt DB Sn.22.5/15kg

In 15 minutes:

• hang snatch doubles (above knee)

Every 1:30 min x 5

Clean Deadlift
Power Clean
Front Squat
@60% of 1RM

Rest 3 min

Every 1:30 min x 5

3-Position Squat Clean
@60% of 1RM

For time :

45 Handstand Push-Ups
45 Deadlift 100/70kg

TC 10

shoulder press
- find heavy 8 in 10min

Deadlift

3-3-3 TnG
1-1-1 ( 2-3 RIR )

Go Every 3:00

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

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.