WOD

**For Time**
Run 300m
SkiErg 300m
Run 300m
Sled push 30 m
Run 300m
Sled pull 30m
Run 300m
Burpee broad jumps 30m
Run 300m
Row 300m
Run 300m
Farmer's carry 300m
Run 300m
Sandbag lunges 30m
Run 300m
Wall balls 30 reps
*- suurin osa treenistä ulkona!*

**Scaled WOD
For Time**
Run/walk 150m
SkiErg 200m
Run/walk 150m
Sled push 20 m
Run/walk 150m
Sled pull 20m
Run/walk 150m
Burpee broad jumps 20m
Run/walk 150m
Row 200m
Run/walk 150m
Farmer's carry 150m
Run/walk 150m
Sandbag lunges 20m
Run/walk 150m
Wall balls 20 reps
*- suurin osa treenistä ulkona!*

Sunnuntaina kaikille soveltuva, kilpailutyyppinen HYROX-spessuwod klo 14-> . HYROX-spessuwodissa lähdöt ovat 10min välein ja yhdessä lähdössä on neljä paikkaa varattavissa WodConnectissa. Tule ajoissa lämmittelemään omatoimisesti – WodConnectin aika on varsinaisen treenin alkuaika.

1 deadlift (102,5/143 kg)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups
*– Continue to add one rep each round.
– Partners can split reps any way.*

**AMRAP 16 with a partner:**
1 deadlift
1 burpee jumping pull-up
2 deadlifts
2 burpee jumping pull-ups
3 deadlifts
3 burpee jumping pull-ups
*– Continue to add one rep each round.
– Partners can split reps any way.*

**AMRAP 2:**
12/15-cal bike
10 double-DB box step-ups (51/51 cm) (15/22.5 kg)
Max single-unders
*1:00 rest*
**AMRAP 2:**
12/15-cal bike
10 double-DB box step-ups
Max crossovers
*1:00 rest*
**AMRAP 2:**
12/15-cal bike
10 double-DB box step-ups
Max double-unders
*1:00 rest*
**AMRAP 2:**
12/15-cal bike
10 double-DB box step-ups
Max triple-unders

**Scaled WOD
AMRAP 2:**
7-cal ergo
10 double-DB box step-ups
Max single-unders
*1:00 rest*
**AMRAP 2:**
7-cal ergo
10 double-DB box step-ups
Max running step single-unders
*1:00 rest*
**AMRAP 2:**
7-cal ergo
10 double-DB box step-ups
Max backwards single-unders
*1:00 rest*
**AMRAP 2:**
7-cal ergo
10 double-DB box step-ups
Max crossovers

**Kipping pull up**

**E2MOM, 5 rounds**
3-12 kipping pull up
12-20 sit ups

**3 sets**
3-12 strict pull ups (weighted/banded)
*- lepo 2min*

**Overhead squat**
3-3-3-3-3
*– nouseva paino
– lepo 3-4min*

**3-4 sets**
10 steps oh reverse lunge
*-lepo 2min*

**2 Rounds
60s work/30s rest**
SkiErg
Sled Pull
Run
Row
Farmers Carry
Run
Bike
Sandbag Lunges
Run

**Metcon**
*EMOM30: for calories & reps*
1.Row
2.Ski
3.Bike
4.1xDB Devilspress
5.Rest

Snatch
1-1-1-1-1

**Scaled WOD
Snatch**
3-3-3-3-3

**Clean and Jerk**
1-1-1-1-1

**Scaled WOD
Clean and Jerk**
3-3-3-3-3

7 thrusters (30/40 kg)
7 sumo deadlift high pulls (30/40 kg)
7 handstand push-ups

**Scaled WOD
5 rounds for time:**
5 thrusters
5 sumo deadlift high pulls
5 push-ups

Strict pull-ups
Overhead squats (40/60 kg)

**Scaled WOD
21-15-9 reps for time of:**
Ring rows
Overhead squats 

**Voima**
*E3MOM, 4rds*
DL 4

**Metcon**
*E3MOM, 4rds*
DL 8
WB 10
Run/walk 1-2rd

**"Veera"
For time w/partner
Cash in:**
80cal Row

**4 Rounds**
80 DB cleans
60 DB push presses
40 Devil's presses

**Cash out:**
80cal Row
*- you go, I go
- use one dumbbell
- tc 70min*

**SCALED WOD
For time w/partner
Cash in:**
60cal Row

**4 Rounds**
60 DB cleans
40 DB push presses
20 Devil's presses

**Cash out:**
60cal Ergo
*- you go, I go
- use one dumbbells*