WOD

**Every 3:00 for 7 rounds:**
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
*– Use the same barbell for each movement.
– Score is slowest round.*

**Scaled WOD
Every 3:00 for 5 rounds:**
9 deadlifts (15/20 kg)
6 hang power cleans
3 push jerks
*– Use the same barbell for each movement.
– Score is slowest round.*

**pull over skills**
https://www.youtube.com/watch?v=faJDYEZmueM

**Every 90s, 5 rounds**
1-3 pull overs
8-12 burpees

**front rack walking lunge 4x10 steps**
* -nouseva paino
-lepo 3min*

**Overhead walking lunge 3x10steps**
* -nouseva paino
-lepo 2min*

**32min EMOM**
1.min 8-18cal row
2.min 8-18cal bike/ski
3.min max reps wall ball
4. rest

**Voima**
*E3MOM, 3rds*
single arm dumbbell bent over row 8+8

**WOD**
*3 rounds, work 40s/rest 20s*
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

8 alternating DB hang snatches (15/22.5 kg)
8 box jump-overs (61/76 cm)

**Scaled WOD
8 rounds for time:**
8 alternating DB hang snatches
8 box step-up overs 

**5-5-5-5-5:**
Push press

**21-15-9:**
Sumo deadlift high pulls (35/52,5 kg)
Toes-to-bars

**Scaled WOD
For time:
15-12-9:**
Sumo deadlift high pulls
Knees-above-hips

**Voima**
*E3MOM, 3rds*
Wall Ball x10
-normaalia painavampi
pallo

**WOD**
*PariWOD: You go, I go
Amrap 14min*
14 slamball
14 squat to WB
14 WB push press
14cal row

**3 rounds for quality:**
800-m run/1000m row/2000m bike
50 KB romanian DL
50 sit-ups

30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches

**Scaled WOD
For time:**
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches
5 partial wall walks/inch worms
20 alternating DB power snatches

**On a 3:00 clock:**
20 burpees
20 wall-ball shots
AMRAP push ups
*– Rest 1:00 between rounds.*

**Scaled WOD
5 rounds for reps:
Every 4:00:**
10 burpees
15 wall-ball shots
10 worm push ups