WOD

400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

**Scaled WOD
For time:**
150-m run/walk
20 hanging knee raises
150-m run/walk
5 inchworm + push-ups
150-m run/walk
20 hanging knee raises
150-m run/walk

**Voima**
*E3MOM, 4 rds*
Shoulder press (tanko) 8-10

**WOD**
*For time*
10 viivakävely/juoksu
20 Ring row
20 Plate jump
20 Ring row
10 viivakävely/juoksu

Run 400m/row 500m
20 sit ups
20 Box jumps/box step ups
20 Ring rows
20 DB hang clean + jerks

*HEIKKI ID 60v JUHLAWOD*
**60min AMRAP
2-3 henkilön tiimit (you go, I go)**

60cal Ergo
60 Push up
60 Wall Ball
60 Ring row
60 KB Swing

60cal Ergo
60 Hspu/pike push up
60 Front squat (20/30kg)
60 Pull up/Ring row
60 Hang power snatch (20/30kg)

60 cal Ergo
60 Push press (20/30kg)
60 OHS (20/30kg)
60 Toes to bar/sit up
60 DL (20/30kg)

60 cal Ergo
rest of time max reps BURPEES

**Thruster**
3-3-2-2-1-1-1

**Scaled WOD
For load:**
Thruster
3-3-3-3-3-3

**Kipping pull up/C2B**

**E2MOM, 5 rounds**
3-10 pull up/c2b
8-12 burpee to target

**Bench press 5x5**
*– nouseva paino
– lepo 3-4min*

**24min EMOM**
1.min Ski 8-14 cal
2.min Bike 8-14cal
3.min Row 8-14cal
4.min rest

**Voima**
*E3MOM, 4rds, As super set*
Sumo DL w/ KB 8-10
Side plank 10-20s

**WOD**
*EMOM 16min*
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

25/35-cal Ergo
21 pull-ups

**Scaled WOD
3 rounds for time:**
12/18-cal Ergo
15 ring rows

10 push-ups
20 AbMat sit-ups
30 single-unders

**Scaled WOD
AMRAP 15:**
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
*– Rest 1:00 between rounds.*

250/300-m row
5 power cleans (55/85 kg)

**Scaled WOD
5 rounds for time:**
200-m row
5 power cleans 

**Voima**
*E3MOM, 4 rds*
2xDB row 10-12

**WOD**
*Amrap 8min*
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5