WOD

20-cal ergo
40 toes-to-bars
60 double-unders
*– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.*

**Scaled WOD
AMRAP 21 with a partner:**
12-cal ergo
40 hanging leg raises
60 single-unders
*– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 10 reverse lunges.*

2 wall walks
2 rope climbs
*– Add 1 wall walk every round.*

**Scaled WOD
AMRAP 12:**
2 inchworm + push-ups
2 pull-to-stands
*– Add 1 inchworm + push-up every round*

**Kipping handstand push up**
*- deficit if needed*

**E2MOM, 5 rounds**
3-10 HSPU
15 Russian KB swings

**3sets**
8+8 single arm KB shoulder press
*- rest 2min between sets*

**Back squat**
10-8-6-4
*– nouseva paino
– lepo 3-4min*

**3-4 sets**
5-8 squat jumps
*- rest 60s between sets
- räjähtävät hypyt*

**2 rounds**
4min Echo Bike
4min Ski
4min C2 Bike
4min Row
4min Run
*tasainen rauhallinen vauhti*

**Voima**
*E3MOM, 4rds*
DB bench press 10-12

**Metcon**
*EMOM12*
1.Bent over row 12
2.Renegate row 12
3.Goblet squat 12
4. Rest

Hang power cleans
Bar-facing burpees
*– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.*

**Scaled WOD
15-12-9 reps for load and time of:**
Hang power cleans
Bar-facing up-down + step-overs
*– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.*

800-m run
42 Russian KB swings (16/24 kg)
21 KB goblet squats (16/24 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
*– juoksu ulkona*

**Scaled WOD
For time:**
400-m run
42 Russian KB swings
21 KB goblet squats
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
400-m run
*– juoksu sisällä*

5 push presses

**Voima**
*E3MOM, 4rds as a superset*
Box step up 6+6
Ring row 6-10

**Metcon**
*Amrap8*
Box step over 10
Worm push up 10
Sit up 10

**2 rounds**
5min Row
*- rest 1min*
5min Run/C2Bike
*- rest 1min*
5min Ski
*- rest 1min*
5min Run/C2Bike
*- rest 1min*

**Scaled WOD
1 round**
5min Row
*- rest 1min*
5min Run/C2Bike
*- rest 1min*
5min Ski
*- rest 1min*
5min Run/C2Bike
*- rest 1min*

160-m run (2 rounds)
20 air squats
20 push-ups
20 lunges

**Scaled WOD
5 rounds for time of:**
160-m run (2 rounds)
10 air squats
10 push-ups from the knees
10 lunges