WOD

**2 min work/2 min rest, 8 rounds**
6 shuttle runs
Max wall-ball shots
*– Rest 2:00 between rounds.
– 1 shuttle run is 7,5m out and back*

40/50-cal Ergo
40 burpees
30 toes to bars

**Scaled WOD
2 rounds for time:**
30-cal Ergo
20 burpees
10 hanging knee raises

12 alternating hang DB snatches (15/22.5 kg)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB

**Scaled WOD
AMRAP 9:**
12 alternating hang DB snatches
6 single-arm DB overhead reverse lunges, left
6 single-arm DB overhead reverse lunges, right
12 lateral steps over the DB

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

**E2MOM, 5 rounds**
1-3 x Handstand
10x kb snatch

**5x1 back squat**
*– nouseva paino
– lepo 3-4min*

**24min EMOM**
1.min Ergo cal
2.min 10 DB snatches alt., rest of time SU/DU/crossovers
3.min rest

**Voima**
*E2MOM, 4 rds*
Strict pull up 3-6

**Metcon**
*PariWOD: For time. U go, I go.*
Ergo 100cal
KB Push press 80
KB Goblet squat 60
Ring row 40
Burpee 20

400-m run (5 rounds)
12 shoulder presses

**Scaled WOD
4 rounds for time:**
160m-240m run (2-3 rounds)/ 20cal ergo
12 shoulder presses

3-3-3-3-3
Front squat

7 deadlifts (47,5/70 kg)
5 hang power cleans
3 bar muscle-ups

**Scaled WOD
5 rounds for time:**
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

**Skill**
*EMOM 8*
Hang power clean 3

**Metcon**
*5rds For Time:*
DL 7
Hang power clean 7
Ring row 7

**20 rounds for time with partner**
2KB front rack carry 7,5m +7,5m
7/10-cal Ergo