WOD

500m row/1000m C2Bike
21 KB swings (16/24 kg)
12 pull-ups

**Scaled WOD
3 rounds for time**
20cal Ergo
21 KB swings
12 ring rows

**For time:
21-15-9:**
Deadlifts (70/102,5 kg)
Handstand push-ups

**Scaled WOD
For time:
21-15-9:**
Deadlifts
Dumbbell shoulder press

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

**WOD**
*For time
15-12-9:*
goblet squats
Box step-ups

5min Row
*- rest 1min*
5min Bike
*- rest 1min*
5min ski
*- rest 1min*
5min run/walk
*- rest 1min*
3min Row
*- rest 30s*
3min Bike
*- rest 30s*
3min ski
*- rest 30s*
3min run/walk
*- rest 30s*

*BENCHMARK*
**For time**
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

**Scaled WOD
For time:**
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

**Overhead squat**
5-5-5-5-5

**Scaled WOD
For load:**
5-5-5-5-5
Front squat

**handstand walk**
*- harjoitellaan käsilläkävelyyn liittyviä asioita
- koko tunti ohjatusti*

**Front squat 4x4**
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

**3 rounds as a super set**
10-20 V-ups
30-60s plank
* -rest 90s between rounds*

**Every 3:00 for 8 sets:**
800/1000m bike or
400/500m row/ski
*– Score is your slowest interval.
– Rest with the remaining time with the 3-minute clock.*

**Voima**
*E3MOM, 3 rounds*
12 steps goblet walking lunge

**WOD**
*FOR TIME
10-9-8-7-6-5-4-3-2-1*
goblet squat
worm push up
ring row

*BENCHMARK*
**21-15-9 reps for time of**
Thrusters (30/42,5 kg)
Pull-ups

**Scaled WOD
15-12-9 reps for time of:**
Thrusters
ring row

21 push-ups
12 hang power cleans (42,5/60 kg)
50 cal ergo

**Scaled WOD
3 rounds for time:**
12 push-ups from the knees
9 hang power cleans
25cal ergo