WOD

**75 reps for time of:**
AbMat sit-ups
Straight into…
**10-20-30 reps for time of:**
DB/KB thrusters (10/15 kg)
Burpees

**Scaled WOD
30 reps for time of:**
AbMat sit-ups
Straight into…
**5-10-15 reps for time of:**
DB/KB thrusters
Burpees

Accumulate 4:00 of a pull-up bar dead hang hold
*– Each time you drop from the bar, complete 60 double-unders and 20 V-ups*

**Scaled WOD
For time:**
Accumulate 3:00 of a foot-assisted
pull-up bar hang hold
*– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups*

**Bar Muscle up**

**E2MOM, 5 rounds**
1-6 bar MU
8-12 burpee to target

**Deadlift 5x4**
*- lepo 3min
- nouseva paino*

KB Swing 3x10-20
*- lepo 2min
- painava kuula*

**E2MOM, 4 rounds (32min)**
0-2min ski 16-32cal
2-4min C2Bike 16-32cal
4-6min Row 16-32cal
6-8min rest

**Voima**
*E3MOM, 4 rounds*
6 shoulder press (barbell)

**WOD**
*8min amrap*
10 slam ball
10 push press (barbell)
10 sit up
10 cal ergo

4 squat cleans (55/85 kg)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean

**Scaled WOD
AMRAP 10:**
4 hang power cleans
12 ring rows
Straight into…
10:00 to establish:
3 heavy hang power cleans

500m row/1000m C2Bike/1250m EchoBike
30 toes-to-bars
30 overhead squats (35/50 kg)
500m row/1000m C2Bike/1250m EchoBike

**Scaled WOD
For time:**
300m row/600m C2Bike/750m EchoBike
20 hanging knee raises
20 overhead squats (5/15 kg)
300m row/600m C2Bike/750m EchoBike

Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

**Scaled WOD
2 reps on the minute of:**
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch

**Voima**
*E3MOM, 3 rounds*
12 Sumo DL w/kb

**WOD**
*PariWOD (you go, i go)
16min amrap*
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

**Row 10km/C2Bike 20km/Ski 10km**
*- time cap 55min
- voi tehdä rauhallisen kestävyystreenin tai mennä kovaa, päivän fiiliksen mukaan.*

2 rope climbs (4.6 m)
20 burpees
40 air squats

**SCALED WOD
5 rounds for time:**
2 pull-to-stands
10 burpees
15 air squats