WOD

**10-9-8-7-6-5-4-3-2-1**
Deadlifts (70/102,5 kg)
Handstand push-ups

**Scaled WOD
8-7-6-5-4-3-2-1 reps for time:**
Deadlifts
Pike push-ups

100-m single-DB suitcase carry (15/22.5 kg)
20-cal ergo
30 alternating DB hang snatches

**Scaled WOD
AMRAP 15:**
100-m single-DB suitcase carry
10-cal ergo
20 alternating DB hang snatches

**Voima**
*E3MOM, 3 rounds*
single arm DB bent over row 10+10

**WOD**
*4 rounds work 40s/rest 20s*
KB swing
plate squat
ergo cal
plank hold

**Tanjan juoksutreeni Keskuskentällä**
*– aloitus klo 12.00
– kesto 60-90min
– mahdollisuus juosta Cooperin testi, mutta ei pakollinen*

800-m run
20 pull-ups
60 air squats

**Scaled WOD
3 rounds for time:**
400-m run/500mrow/1000m C2Bike
20 ring rows
20 air squats

3 hang power snatches (42,5/60 kg)
30 running step single-unders

**Scaled WOD
7 rounds for time:**
3 hang power snatches
15 single-unders

**Bar Muscle up**

**E2MOM, 5 rounds**
1-8 Bar MU
8-12 cal ergo

**Front squat 6x2**
*– nouseva paino
– lepo 3-4min*

**Every 15:00 for 2 rounds**
1600-meter run
*– Each run effort in 10:00 or less.*

**Voima**
*Sumo deadlift 5x5*
- tangolla
- lepo 2-3min
- nouseva paino

**WOD**
*14min amrap*
12 box step up
12 ring row
12 sit up
12 Sumo DL KB
12 plank shoulder tap

3 thrusters (50/75 kg)
3 ring muscle-ups
3 lateral burpees over the bar

**Scaled WOD
AMRAP 9:**
3 thrusters
1 ring muscle-up/3 C2B/3 pull up/ 3 ring row
3 burpees

5 box jumps (61/76 cm)
3 power cleans (55/85 kg)

**Scaled WOD
8 rounds for time:**
5 jumps to plate
3 power cleans