WOD

*BENCHMARK*
**For time**
**10-9-8-7-6-5-4-3-2-1**
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

**Scaled WOD
For time:
8-7-6-5-4-3-2-1:**
Deadlift
Bench press
Squat clean

Chest-to-bar pull-ups
*– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.*

**Scaled WOD
20-15-10-5 reps for time:**
Jumping pull-ups
*– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.*

**Voima**
*E3MOM, 4 rounds*
8+8 box step up
- sopivan haastava boxi

**WOD**
*3 rounds For Time*
20cal ergo
21 KB Swing
12 ring Row

Machine of choice for distance
*– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.*

**Tiimiwod**

**24-18-12**
Toes-to-bars
**12 - 9 - 6**
Front squats (60/90 kg)

**Scaled WOD
For time:**
**15 - 12 - 9**
Hanging knee raises
**12 - 9 - 6**
Front squats 

**deficit HSPU**

**E2MOM, 5 rounds**
1-6 deficit HSPU
12-20 KB swing

**weighted pull up 5x5**
*– nouseva paino
– lepo 3-4min*

**strict T2B/ hanging knee raise 3x5-10**
*– ilman kippailua
– lepo 1-2min*

**For TIME**
Run 400m
*– rest 2min*
Run 800m
*– rest 2min*
run 1,6km
*– rest 2min*
Run 800m
*– rest 2min*
Run 400m
*– time cap 35min
– skaalaus 1,6km jää pois
– tasainen vauhti, seuraavalla viikolla vähän kovempaa*

**Voima**
*E3MOM, 4 rounds*
8-12 shoulder press (barbell)

**WOD**
*16min EMOM*
1.min 6-10 slam ball
2.min 6-10 push press (barbell)
3.min 6-12cal ergo
4.min rest

Yksin, kaksin tai porukassa
noin 42km, noin 21km tai noin 10km

*– omatoiminen alkulämmittely!*

12 single-arm KB snatches (16/24 kg)
15 hand-release push-ups
30 air squats

**Scaled WOD
5 rounds for time of:**
12 single-arm Russian KB swings
9 hand-release push-ups from the knees
20 air squats