WOD

30cal Row (Ergo1)
30 WB
30 sit ups
30 cal Bike/ski (Ergo2)
30 KB swings
15+15 KB push presses

Run 3 kierrosta käytävässä
10-cal Ergo
5 power snatches (35/52,5 kg)
5 overhead squats
*– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.*

**scaled wod
AMRAP 20 with a partner:**
Run 2 kierrosta käytävässä
5-cal bike, row, or ski
5 hang power snatches
5 overhead squats
*– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.*

10 ring dips
:20 L-sit hold
10 DB box step-ups (51/51 cm) (15/22.5 kg)
:20 hang from the pull-up bar
*– Use two dumbbells.*

**scaled wod
AMRAP 12:**
5 push up
:20 plank hold
10 box step-ups
:20 foot-assisted hang from the pull-up bar

**Bar Muscle up**

**E2MOM, 5 rounds**
1-6 Bar MU
8-12 Burpee to target

**Front squat 5x6**
*– nouseva paino
– lepo 3-4min*

**Every 5:00 for 5 rounds**
400-meter run
*– Each run effort in 2:30 or less.*

**Voima**
*E3MOM, 3 rounds*
single arm DB shoulder press 10+10

**WOD**
*PariWOD you go, i go
20min amrap*
50 cal ergo
50 push press
50 sit ups
50 box step up

1 clean pull
1 clean
1 hang clean

50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

**scaled wod
2 rounds for time:**
40 single-unders
20 AbMat sit-ups
20 ring rows

*BENCHMARK*
**3 rounds for reps:**
1:00 wall-ball shots
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
*– Rest 1:00 between rounds.*

**scaled wod
3 rounds for reps:**
1:00 wall-ball shots
1:00 sumo deadlift high pulls
1:00 box step-ups
1:00 push presses
1:00 row for calories
*– Rest 1:00 between rounds.*

3-8 strict pull ups/ring rows
12 DB snatch
*– rest of time ergo*

Tabata
Burpee
Plank hold