WOD

15 toes-to-bars
15 box jumps
*– Step down from the box.*

**Scaled WOD
5 rounds for time:**
:10 bar hang (foot-assisted if needed)
10 lying toes-to-bar
10 plate jumps

**Double unders**

**E2MOM, 5 rounds**
5-50 Double unders
8-12 Wall ball

**Strict weighted pull ups 7x1**
*– lepo 3min
– nouseva paino*

**TABATA**
ring row
2DB bicep curls

**24min EMOM**
1.min row 8-16cal
2.min 10 DB snatches alt., rest of time max reps single unders
3.min rest

**Voima**
*E3MOM, 3 rounds*
Push press x10
-tangolla
-nouseva paino

**WOD**
*10min amrap*
ergo 8 cal
10 ring row
12 lunge
14 shoulder tap

500-m row
Single-arm KB front-rack walking lunges, right (9m) (16/24 kg)
Single-arm KB front-rack walking lunges, left (9m)
15 ring rows
*– Feet positioned directly underneath the initial hanging position of the rings.*

**SCALED WOD
AMRAP 20:**
300-m row/ski or 600m C2bike
Single-arm KB front-rack walking lunges, right (6m)
Single-arm KB front-rack walking lunges, left (6m)
10 ring rows

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

**Scaled WOD
For time:
21-15-9:**
Deadlifts
DB shoulder presses

**Back squat**
5-5-5-5-5

**Voima**
*E3MOM, 5rds*
Deadlift x4
-tangolla
-nouseva paino

**WOD**
*5 rounds 35s work/25s rest*
Wall ball
Shuttle run/Ergo

40 box jump-overs/ box step overs
40 air squats
40 push-ups/worm push ups
30 box jump-overs/ box step overs
30 air squats
30 Push press 35/50kg
20 box jump-overs/ box step overs
20 air squats
20 handstand push-ups/pike push ups

*"You go, I go"*

**Sali suljettu**

**Open tunnit 8-14.30**