WOD

2KB/DB farmers carry 4 rounds (käytävä)
1000-m row
240-m KB/DB front-rack carry 4 rounds (käytävä)
1000-m ski/2000m C2Bike
*- you go, i go*

2 wall walks
Single-arm DB oh walking lunges R (7.5 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB od walking lunges L (7.5 m)

**Scaled WOD
5 rounds for time:**
2 inchworms + push-ups from the knees
Walking lunges (7.5 m)
5 burpee jumping pull-ups
Walking lunges (7.5 m)

10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
*- Each partner completes a full round before switching
- one partner works at a time.
- Wall-ball shots to a higher target than usual*

**Scaled WOD
AMRAP 20 with a partner:**
7 sumo deadlift high pulls
7 wall-ball shots
*- Each partner completes a full round before switching
- one partner works at a time.*

**Skill Handstand**
*- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.*

**E2MOM, 5 rounds**
1-3 x Handstand
10-20 KB swing

**Bench press 5x1**
*- lepo 3-4min*

**5 rounds**
6 Box over Burpee
12 wall ball
200/250m row
*- rest 2min between rounds*

**Voima**
*E3MOM, 4 rounds*
Deadlift x5
- nouseva paino

**WOD**
*Baseline for time*
500m row
40 air squat
30 sit up
20 push up
10 ring row

**For load:**
1 snatch

2:00 plank hold
400/500-m row/ski or 800/1000m bike
30 V-ups
30 pull-ups
30 toes to bar
400/500-m row/ski or 800/1000m bike
2:00 plank hold

**Scaled WOD
For time:**
1:00 plank hold
200/250-m row/ski or 400/500m bike
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row/ski or 400/500m bike
1:00 plank hold

Handstand walk (30 m)
40 shoulder presses (25/35 kg)
1000m row/ski or 2000m Bike
*– Complete handstand walks in 5m segments*

**Scaled WOD
For time:**
50 shoulder taps against the wall/10 inch worms
40 shoulder presses
600m row/ski or 1200m bike

**Voima**
*E3MOM, 3 rounds*
6+6 box step up
(goblet)

**WOD**
*8min amrap*
2 push up
4 wall ball
6 WB ground to overhead

Max cal Ergo
*- you go, i go
- vaihto 4min välein*