Etukyykky kolmosia, nousu 85-90%
Välissä boksille 3 hyppyä

Every 10 minutes, for 40 minutes (4 rounds of each):
15 KB swings 28/20 kg
30 sit ups
45 squats
60/50 cal row or 4,5 min run

A) 2x
1min ON/1min OFF
Row
Assault Bike
Ski-Erg
GHD Situps

B) 4x30sec ON/30sec OFF of each
Shuttle Run
Sled Push
Wall Balls
Row

Parin kanssa

1. Yleisliike 8-10 (1 min)
2. Roikkuminen tangossa tai renkaissa (1 min)
3. Soutu/hiihto/pyörä 12-16 kaloria (2 min)

6 Rounds, new round every 5th minute.
(Twice of a/b/c)

A) 15/10 Cal. Ski-Erg
10 Burpee Box Jump Overs
10/7 Cal. Row

B) 15/10 Cal. Assault Bike
10 Burpee Box Jump Overs
10/7 Cal. Row

C) 15/10 Cal. Row
10 Burpee Box Jump Overs
10/7 Cal. Row

5 x 3 @ 100-110%

EMOM42
Lunges, OH KB
DU
Box jump
Kb Clean
Cal Row
Wall Ball

35sec work 25sec rest

For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Row
*Partner 1 completes 10 reps and 100m Row, then partner 2
completes 10 reps and 100m Row and so on…

A) 8x30sec ON/30sec OFF
Rowing

B) 8x30sec ON/30sec OFF
Alt.
ME Burpees/Wall Balls

C) 4x30sec ON/90sec OFF
Assault Bike

Partner WOD: You go, I go style, split as you like.

160 x Double Under
80 x Box Jump @ 51/61cm
40 x Wall Ball @ 9/6kg
20 x Stairs
10 x Rope Climbs

Record time, partner, scaling and other details.

'TV Movie of the Week' commemorates Tiina V achieving 500 workouts at CrossFit Central Helsinki.