WOD

**A STRENGTH**
4x10m Sled Push
*- haastava kuorma*

**B Every 6min, 1 round (18min)**
1. Run 800m
2. 50 wall Balls
3. 50m Burpee broad jumps

*- puolet porukasta tekee ensin A-osion ja puolet B-osion, sen jälkeen vaihto*

**”Pirkko 70”**

**For time with partner**
70 ring rows/pull ups
70 wall ball shots
70 kb swings
70 box step ups/box jumps
70 Deadlifts
70 cal Ergo
70 Up downs/Burpees
-you go, I go
-time cap 35min

11 back squats
1,000-m row/ski or 2000m bike
*– Use bodyweight for the back squats.*

**Scaled WOD
5 rounds for time of:**
11 back squats
500-m row/ski or 1000m bike

**Bar Muscle up**

**E2MOM, 5 rounds**
1-5 Bar Mu
run 1-2 rounds

**Front squat 5x5**
*– nouseva paino
– lepo 3 - 4 min*

**3x8 front rack reverse lunge alt.**
*- vakiopaino
- lepo 2min*

**For Time**
Run 1,6km
*then*
3 rounds
20 Wall balls
10 Push ups
*then*
Run 1,6km

**Voima**
*E2MOM, 4rds*
2xKB/DB Thruster 6-8

**Metcon**
*3x2min amrap*
10 Ring row
10 Goblet squat
Rest of time max reps
Devils press

*BENCHMARK*
**AMRAP 26:**
10 pull-ups
15 KB swings (16/24 kg)
20 box jumps (51/61 cm)

**Scaled WOD
AMRAP 26:**
5 ring rows
10 KB swings
15 box step-ups
*– Rest 2:00 between rounds.*

800-m run
50 Back extensions
50 sit-ups

**Scaled WOD
3 rounds for time of:**
400-m run
20 Back extensions
20 sit-ups

*BENCHMARK*
**For time:**
10 thrusters (30/42,5 kg)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

**Scaled WOD
10-15-20 reps for time:**
Thrusters
Bar-facing burpees

**Voima**
*E3MOM, 4rds*
DB Bench press 10

**Metcon**
*EMOM16*
1. 2x KB/DB Row 10-12
2. 2x KB/DB hang clean 10-12
3. Run/ergo max.cal
4. Rest

**For time with partner**
Run 800m
Row 1000m
Run 800m
100 Wall balls
Run 800m
Row 1000m
Run 800m
* -you go, I go
-juoksun skaalaus 1000m c2Bike
-toistot/matkat voi jakaa miten haluaa*