WOD

50 hang power snatches (30/42,5 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

**Scaled WOD
For time:**
25 hang power snatches
25 push presses
25 sumo deadlift high pulls
25 front squats

20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
*– Share the rope climbs, wall walks, and muscle-ups as needed.*

**Scaled WOD
For time with a partner:**
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
*– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.*

**kipping pull up/C2B**

**E2MOM, 5 rounds**
3-10 kipping pull up/C2B
8-12 Burpee to target

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

**3 rounds**
row 500m/Ski 500m/C2Bike 1000m
25 burpee
*- rest 3min between rounds
- tavoite sama vauhti kaikilla kierroksilla*

**Voima**
*E3MOM, 4 rounds*
3x Deadlift

**WOD**
*8min amrap*
3 up down
6 goblet squat
9 KB push press

500m row/500m ski/1000m C2Bike
30 box jump-overs
500m row/500m ski/1000m C2Bike
30 toes-to-bars
500m row/500m ski/1000m C2Bike
30 double-DB/KB thrusters (10/15 kg)

**Scaled WOD
For time:**
300m row/300m ski/600m C2Bike
20 box step-overs
300m row/300m ski/600m C2Bike
20 hanging knee raises
300m row/300m ski/600m C2Bike
20 double-DB thrusters

100 AbMat sit-ups
50 overhead squats (47,5/70 kg)

**Scaled WOD
For time:**
50 AbMat sit-ups
25 overhead squats

*BENCHMARK*
2000m row/2000m ski/4000m C2Bike

**Scaled WOD**
1600m row/1600m ski/3200m C2Bike

**Voima**
*E3MOM, 4 rounds*
2KB thruster x6

**WOD**
*4 rounds for time*
8 lunge
8 worm push up
8 cal ergo

300-cal Ergo
*– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.*

**3-6-9-12.. etc.**
Pull-ups
Bar-facing burpees
Push jerks (37,5/52,5 kg)

**Scaled WOD
AMRAP 15:
3-6-9-12.. etc.**
Ring rows
Bar-facing burpee step-overs
Push jerks