WOD

1 rope climb
9 thrusters (30/42,5 kg)
*– Rest 3:00 between each AMRAP.
– Start each round where you left off.*

**Scaled WOD**
3 pull to stand
9 thrusters
*– Rest 3:00 between each AMRAP.
– Start each round where you left off.*

**Ei ohjattuja Wodeja,
eikä openeita!**

**Molemmat puolet varattu kisojen käyttöön koko lauantaiksi!**

**Seuraa kisoja:**
https://www.instagram.com/doublebattlecfpmk/
https://www.facebook.com/profile.php?id=61588331608100

**Tulokset:**
https://reppi.fi/competitions/leaderboard/dd5c2373-08d7-11f1-a407-2bcb895c2981

**3 rounds for time**
Run 800m
70-60-50 Air squats
40-30-20 KB hang clean + jerks
*– treeni kokonaan ulkona!
– time cap 35min*

**Scaled WOD
3 rounds for time**
60cal Ergo
30-20-10 Air squats
30-20-10 KB hang clean + jerks
*– treeni kokonaan ulkona!
– time cap 35min*

**Cooperin testi**
Keskuskentällä klo 10:00
https://fi.wikipedia.org/wiki/Cooperin_testi

18 ring dips
10 KB Turkish get-ups (16/24 kg)
18 pull-ups
*– Switch arms as desired on the Turkish get-ups.*

**Scaled WOD
3 rounds for time:**
12 push ups
10 KB Turkish get-ups
12 ring rows
*– Switch arms as desired on the Turkish get-ups.*

**Back squat**
5-5-3-3-1-1-1

**Scaled WOD
For load:
Back squat**
3-3-3-3-3-3

30 power cleans (47,5/70 kg)
800-m run (ulkona)
30 power cleans

**Scaled WOD
For time:**
15 power cleans
400-m run (sisällä)/50cal ergo
15 power cleans

**Voima**
*E2MOM, 4rds*
5 Power clean

**Metcon**
*For time*
15 Power clean
5rds Run/walk
15 Power clean

**25min Amrap with partner**
400-m 2DB farmers carry
40 Abmat sit-ups
20 double-DB Russian swings
*– Break up the carries as desired.
– One partner performs sit-ups, and the other performs the Russian dumbbell swings; then, switch.*