WOD

**2 rounds (24min)**
2min ski
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

2min row
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

2min bike
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

Wall-ball shots
*– Perform a KB/DB 30m farmers carry after every 20 reps.
– Use two KB/DBs*

**21-15-9:**
Hang power snatches (30/42,5 kg)
Toes-to-bars

**Scaled WOD
For time:
21-15-9:**
Hang power snatches
Hanging knee raises/sit ups

**DU skills**

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

**5 rounds as a superset**
strict weighted pull up x2
push up x3-15
* -rest 2-3min between sets*

**Every 5min, 4 rounds**
12 toes to bar
20 DB hang snatches alt.
400m run/500m row
* -lepoa pitää jäädä vähintään 90s kierrosten väliin
-skaalaa tarvittaessa juoksu 300m ja soutu 400m*

**WOD**
*35min amrap*
20 kb swing
20 box step up
20 cal ergo
20 up down
20 goblet squat

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

**Scaled WOD
7-7-5-5-3-3-3:**
Back squat

40 double-unders
30 box step-ups
20 KB swings (16/24 kg)

**Scaled WOD
5 rounds for time:**
:30 penguin hops
20 box step-ups
10 Russian KB swings

7 DB/KB shoulder presses (15/22.5 kg)
AMRAP calorie ergo
*– Use two KB/DBs.*

**Voima**
*E2MOM, 4 rounds*
2KB thruster x8
-lisää painoa jos mahdollista

**WOD**
*16min EMOM*
1.min ergo
2.min Ground to overhead (plate)
3.min oh lunge plate
4.min rest

**For time:**
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
*– Partition the pull-ups, push-ups, and squats as
needed. Start and finish with a 1-mile run. If you have
a 20-lb vest or body armor, wear it.*

**Scaled Wod
For time:**
800-m run
50 ring rows
100 knee push-ups
150 air squats
1-mile run