WOD

*BENCHMARK*
**AMRAP 20:**
15 box jump-overs
10 dumbbell snatches (15/22,5kg)
5 handstand push-ups

**Scaled WOD
AMRAP 20:**
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups

**Voima**
*E3MOM, 4 rounds*
8-12 Goblet squat

**WOD**
*For Time
15 - 10 - 5*
row cal
push up (matala tanko)
sit up

Run 800m
50cal Ergo 1
Run 400m
50cal Ergo 2
Run 400m
50cal Ergo 3
Run 400m
rest of time max reps Burpees

800-m run
**then…**
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
**then…**
800-m run
*– Partners perform the runs together and then alternate full rounds of the 10-round couplet.*

**Scaled WOD
For time with a partner:**
400-m run/500m row
**then…**
6 rounds of:
10 double-DB power cleans
20 single-unders
**then…**
400-m run/500m row
*– Partners perform the runs together and then alternate full rounds of the 6-round couplet.*

**10-10-10-10-10**
Back squat

**scaled WOD
For load:**
6-6-6-6-6
Back squat

**toes to bar**

**E2MOM, 5 rounds**
3-18 Toes to bars
8-12 wall ball shots

**Overhead squat 5x3**
*– nouseva paino
– lepo 3-4min sarjojen välissä*

**Every 5min, 5 Rounds**
Run 400m
20 DB hang snatches alt.
12 push ups

**Scaled
Every 5min, 5 Rounds**
run 300m/25cal ergo
20 DB hang snatches alt.
12 worm push ups

**Voima**
*E3MOM, 4 rounds*
8+8 single arm kb/db press

**WOD**
*16min EMOM*
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

400/500-m row
10 shoulder-to-overheads (55/85 kg)
– Row substitutions
800/1000m C2 bike, 900/1250m Echo bike,
400-m run

**Scaled WOD
4 rounds for time:**
250m row/500m C2 bike, 800m Echo bike
10 shoulder-to-overheads

10 alternating front-rack lunges (35/50 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups

**Scaled WOD
AMRAP 10:**
10 alternating front-rack lunges
10 bar-facing burpees
10 ring rows

*BENCHMARK*
**For time:
21-15-9:**
Deadlifts (70/102,5 kg)
Handstand push-ups

**Scaled WOD
For time:
21-15-9:**
Deadlifts
Dumbbell shoulder press

**Voima**
*E3MOM, 4 rounds*
8-12 Sumo DL w/kb

**WOD**
*8min amrap*
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen