WOD

**4 rounds (work 40s, rest 20s)**
OHS (5-20kg)
ring row
push press (snatch grip niskan takaa) 5-20kg
sit up
hang power snatch (5-20kg)
plank hold

60 synchro sit-ups
40 box jumps
20 chest-to-bar pull-ups

**ScaledWOD
AMRAP 15 with a partner:**
30 synchro sit-ups
20 box step-ups
10 jumping c2b pull-ups

**Power snatch**
2-2-2-2-2-2-2

**Squat snatch**
1-1-1-1-1-1-1

**Power snatch**
3-3-3-3-3-3-3

**Hang squat snatch**
3-3-3-3-3-3-3

**DU skills**

**5 rounds 30s work/ 30s rest**
Double unders
wall walk/inch worm
kb swing

**Deadlift 5x3**
* -nouseva paino
-lepo 3-4min sarjojen välissä*

**3x 5min AMRAP**
6 bar over burpee
6 thruster
6 cal ergo
* -rest 3min between amraps*

**Voima**
*E3MOM, 3 rounds*
push press x8

**WOD**
*16min EMOM*
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest

**AMRAP 20:**
8 toes-to-bars
10 single-DB hang clean and jerks
12/14 calorie row

**ScaledWOD
AMRAP 20:**
8 sit-ups
10 single-DB hang clean and jerks
8/10 calorie ergo

1:00 max box step-ups
1:00 max calorie ergo
*– Rest 1:00 between rounds*

**Bench press**
3-3-3-3-3

**Shoulder press**
3-3-3-3-3

**Push press**
3-3-3-3-3

**Voima**
*E3MOM, 4 rounds*
Deadlift x5
-nouseva paino

**WOD**
*Baseline for time*
500m row
40 air squat
30 sit up
20 push up
10 ring row

**4 rounds**
work 5min/rest 3min
ergo