WOD

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

**Front squat 4x6**
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

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

**Every 2:00 for 10 sets**
400/500m bike or
200/250m row/ski
*– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.*

**Voima**
*E3MOM, 3 rounds*
single arm kb push press 10+10

**WOD**
*16min EMOM*
1.min 8-12 wall ball
2.min 8-12 worm push up
3.min burpee max reps
4.min rest

2 power cleans
2 thrusters
*– Increase loading across as many sets as possible.*

25/36 cal on any machine
72 double-unders

**Scaled WOD
AMRAP 12:**
12/17 cal on any machine
50 single-unders

*BENCHMARK*
**For time**
100 hang power snatches (20/30 kg)
100 push presses (20/30 kg)
100 sumo deadlift high pulls (20/30 kg)
100 front squats (20/30 kg)

**Scaled WOD
For time:**
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

**Voima**
*E3MOM, 4 rounds*
Deadlift x6
-tangolla
-nouseva paino

**WOD**
*8min Amrap*
12 KB swing
10 air squat
8 ring row
6 sit up/vatsarutistus

**30min AMRAP**
3 Powers Cleans
6 bar over burpees
200m run w/sandbag
* -koko treeni sisällä*

Toes-to-bars
Burpees
Wall-ball shots

**Scaled WOD
15-12-9 reps for time of:**
Hanging leg raises
Burpees
Wall-ball shots

**Deadlift**
3-3-3-3-3

**Scaled WOD
For load:
Deadlift**
5-5-5-5-5

**kipping pull up/c2b**

**E2MOM, 5 rounds**
3-18 kipping pull up/c2b
8-12 cal ergo

**thruster 5x1**
* -lisää painoa kierroksittain
-lepo 2-3min*

**3 rounds as a super set**
8 front rack lunge
8 back extension
* -rest 2min between rounds
-lisää painoa edelliseen viikkoon*

**20min amrap**
50 single unders
40 KB swings
30 sit ups
20 box jumps
10 burpees

**Voima**
*E3MOM, 4rds*
DB Bench press 8-10

**WOD**
*21-15-9-6-3*
air squat
push press