WOD

Handstand walk (30 m)
40 shoulder presses (25/35 kg)
1000m row/ski or 2000m Bike
*– Complete handstand walks in 5m segments*

**Scaled WOD
For time:**
50 shoulder taps against the wall/10 inch worms
40 shoulder presses
600m row/ski or 1200m bike

**Voima**
*E3MOM, 3 rounds*
6+6 box step up
(goblet)

**WOD**
*8min amrap*
2 push up
4 wall ball
6 WB ground to overhead

Max cal Ergo
*- you go, i go
- vaihto 4min välein*

100 air squats
25 toes-to-bars
50 DB box step-ups (15/22.5 kg)
25 toes-to-bars
100 air squats
*– Use two dumbbells; carry any way.*

**Scaled WOD
For time:**
40 air squats
15 hanging leg raises
30 box step-ups
15 hanging leg raises
40 air squats

4 rope climbs
20 thrusters (30/42,5 kg)
20 burpee box jump-overs
*– Share work as desired.*

**Scaled WOD
AMRAP 20 with a partner:**
4 pull-to-stands
20 thrusters
16 burpee box step-overs
*– Share work as desired.*

**Skill Handstand**
*- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.*

**E2MOM, 5 rounds**
1-3 x Handstand
10-20 wall ball

**Bench press 5x3**
*- lepo 3-4min*

**5 rounds**
10 bar over burpee
20 front squat 20/30kg
200/250m row
*- rest 2min between rounds*

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

**WOD**
*PariWOD For Time (you go, i go)*
40 cal ergo
40 push press
40 KB swing
40 Wall Ball
40 sit up
40 up down

*BENCHMARK*
**50-40-30-20-10 reps for time:**
Double-unders
Sit-ups

**Scaled WOD
For time:
30-20-10 reps of:**
Single-unders
Feet-anchored sit-ups

450/500-m row/ski or 900/100m C2 bike
Max-reps deadlifts (55/85 kg)
*– Rest 1:00 between rounds.*

**Scaled WOD
5 x 2:30 rounds for reps:**
250-m row/ski or 500m C2 bike
Max-reps deadlifts
*– Rest 1:00 between rounds.*