WOD

**Toes to bar**

**E2MOM, 5 rounds**
3-12 T2B
8-12 Wall ball

**Overhead squat 5x5**
*- nouseva paino
- lepo 3-4min*

**Press behind the neck 3x10**
*- lepo 2min
- kevyehkö paino*
https://www.youtube.com/watch?v=hY-_kXsJl3w

**32min EMOM**
1.min Ski 8-16cal
2.min Bike 8-16cal
3.min row 8-16cal
4.min rest

**Voima**
*E3MOM, 3rds*
Pike push up x6-10

**WOD**
*EMOM 15min*
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

**3 hang power snatches**
*– Lift every 2:00.
– Build in load if technique allows.*

15 burpees over the bar
Max-cal ergo
*– Rest 2:00 between rounds.*

**SCALED WOD
Every 2:00 for 6 rounds:**
8 burpees
Max-cal ergo
*– Rest 2:00 between rounds.*

*BENCHMARK*
**AMRAP 20:**
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

**Scaled WOD
AMRAP 20:**
2 Strict Pull up/strict pull up (matala tanko)
2 push up/knee push up
4 pike push up
8 KB swings

**Voima**
*E3MOM, 5rds*
Deadlift x3
- tangolla
- nouseva paino

**WOD**
*5 rounds for time*
9 deadlifts (tyhjä tanko)
6 hang power cleans
3 push presses

Max-cal on any machine
*– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.*

**Scaled WOD**
AMRAP 20 with a partner:
Max-calories on any machine
*– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.*

**3 rounds for time**
10 deadlifts (47,5/70 kg)
10 burpees over the barbell
*Straight into…*
**3 rounds for time**
10 front squats (47,5/70 kg)
10 burpees over the barbell

**Scaled WOD
2 rounds for time:**
10 deadlifts
10 up-downs over the barbell
*Straight into…*
**2 rounds for time:**
10 front squats
10 up-downs over the barbell

15 chest-to-bar pull-ups
Handstand walk (7.5 m)

**5 rounds for time:**
10 pull-ups/jumping pull ups
20 handstand shoulder taps/5 inch worms

**kipping HSPU/deficit HSPU**

**E2MOM, 5 rounds**
3-15 kipping HSPU/deficit HSPU
10-15cal ergo

Strict Pull up/strict C2B 5 x 5-8
*- lepo 3-4min
- lisäpaino/kuminauha*

**4 rounds for quality**
1-5 strict pull up/C2B
3-10 push up/knee push up
9-15 air squats

**3-5 rounds**
run 800m
*rest 3min between rounds*

**Voima**
*E3MOM, 4 rounds*
strict pull up x3-6
-kuminauha/matala tanko

**WOD**
*PariWOD: You go, I go
Amrap 16min*
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal