EMOMx16
1) 8-12 medball box step ups @9/6kg
2) 10/7 cal bike
3) 8-12 kb hang clean & jerks @2x18/14kg
4) 10/7 cal bike

• deficit
• 1 x abmat
• negative
• pike box hspu
• rest 1:30

BACK SQUAT 2/6
1x5
1x3
1x1
Rest 2min between sets

1) HS Against the wall 4x60s
2) Partner assisted Ring MU or Ring Row Mu 3x5

2:00min Max Cals AssBike/Row/Ski
100 Box Over Jumps with EMOM 2 Devil's Press
100 Burpee with EMOM 10 air squats
2:00min Max Cals AssBike/Row/Ski

and

Finisher:
Wall Sit 4:00min
Every time you split, 10 Jumping Lunges

• Time cap for BJOs and Burpees is 10:00 each (so at clock 12:00 move onto the burpees if you haven't finished the BJOs)

'NOKKO' commemorates Janina K achieving 500 workouts at CrossFit Central Helsinki.

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Floor Press

• Start Moderate and build to Moderate-Heavy
• RPE 7-8, meaning 2-3 reps in reserve

PERFORMANCE
IN TEAMS OF 2...
AMRAP x 25 MINUTES
400m Run / 1½ Stairs
30 Synchro Air Squats
30 KB Sumo Deadlift High Pulls
200m Run / 1 Stairs
30 Cals Bike/Row/Ski
30 KB Sumo Deadlift High Pulls

• P1 & P2 complete Squats (30 each at same time) and Run/Stairs together. All other movements are split as needed.
• RPE 6-7

• weighted
• bodyweight
• negative
• feet on the ground
• rest 1:30

Snatch Balance 7x1