WOD

225/300-cal row
*– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.*

**AMRAP 2:**
20 wall-ball shots
Max ring muscle-ups
*– Rest 2:00 between rounds.*

**Scaled WOD
5 rounds:
AMRAP 2:**
20 wall-ball shots
Max jumping C2B/pull up
*– Rest 2:00 between rounds.*

15 hang power snatches (30/42,5 kg)
15 bar-facing burpees

**Scaled WOD
5 rounds for time:**
10 hang power snatches
10 bar-facing burpees
*– Jump or step over the bar*

**deficit HSPU**

**E2MOM, 5 rounds**
1-8 deficit HSPU
8-12 wall ball shots

**weighted pull up 5x3**
*– nouseva paino
– lepo 3-4min*

**strict T2B/ hanging knee raise 3x5-10**
*– ilman kippailua
– lepo 1-2min*

**For TIME**
Run 400m
*– rest 2min*
Run 800m
*– rest 2min*
run 1,6km
*– rest 2min*
Run 800m
*– rest 2min*
Run 400m
*– time cap 35min
– skaalaus 1,6km jää pois
– tasainen vauhti, kovempaa kuin edellisellä viikolla*

**Voima**
*E3MOM, 4 rounds*
6-10 strict pull up
- matala tanko

**WOD**
*3 rounds 40s work/20s rest*
farmers walk w/2kb's
Box step up
bent over row (barbell)
ski

100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
*– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.*

**Scaled WOD
AMRAP 15:**
100-m DB suitcase carry
15 box step ups
15 single-arm DB push presses
*– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.*

*BENCHMARK*
**For time**
**10-9-8-7-6-5-4-3-2-1**
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

**Scaled WOD
For time:
8-7-6-5-4-3-2-1:**
Deadlift
Bench press
Squat clean

Chest-to-bar pull-ups
*– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.*

**Scaled WOD
20-15-10-5 reps for time:**
Jumping pull-ups
*– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.*

**Voima**
*E3MOM, 4 rounds*
8+8 box step up
- sopivan haastava boxi

**WOD**
*3 rounds For Time*
20cal ergo
21 KB Swing
12 ring Row

Machine of choice for distance
*– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.*