WOD

160-m run
8 hang squat cleans (35/52,5 kg)
4 wall walks

**Scaled WOD
AMRAP 12:**
160-m run/10cal ergo
8 hang power cleans
4 inchworm + push-ups from the knees

24 KB swings (16/24 kg)
12 burpees to a target

**Scaled WOD
4 rounds for time:**
18 KB swings
12 burpees

10 deadlifts (85/125 kg)
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-m row/ski or 2000m C2Bike
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

**Scaled WOD
For time:**
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-m row/ski or 2000m C2bike
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

**Voima**
*EMOM 8*
1. Shoulder press 3
2. Wall sit 20-40s

**Metcon**
*EMOM9*
1. Push press 8-10
2. Goblet/Front squat 10-12
3. Up down over barbell max reps

1 rope climb
9 thrusters (30/42,5 kg)
*– Rest 3:00 between each AMRAP.
– Start each round where you left off.*

**Scaled WOD**
3 pull to stand
9 thrusters
*– Rest 3:00 between each AMRAP.
– Start each round where you left off.*

**Ei ohjattuja Wodeja,
eikä openeita!**

**Molemmat puolet varattu kisojen käyttöön koko lauantaiksi!**

**Seuraa kisoja:**
https://www.instagram.com/doublebattlecfpmk/
https://www.facebook.com/profile.php?id=61588331608100

**Tulokset:**
https://reppi.fi/competitions/leaderboard/dd5c2373-08d7-11f1-a407-2bcb895c2981

**3 rounds for time**
Run 800m
70-60-50 Air squats
40-30-20 KB hang clean + jerks
*– treeni kokonaan ulkona!
– time cap 35min*

**Scaled WOD
3 rounds for time**
60cal Ergo
30-20-10 Air squats
30-20-10 KB hang clean + jerks
*– treeni kokonaan ulkona!
– time cap 35min*

**Cooperin testi**
Keskuskentällä klo 10:00
https://fi.wikipedia.org/wiki/Cooperin_testi

18 ring dips
10 KB Turkish get-ups (16/24 kg)
18 pull-ups
*– Switch arms as desired on the Turkish get-ups.*

**Scaled WOD
3 rounds for time:**
12 push ups
10 KB Turkish get-ups
12 ring rows
*– Switch arms as desired on the Turkish get-ups.*