WOD

**Toes to bar**

**E2MOM, 5 rounds**
3-15 toes to bars
8-15 goblet squats

**3 sets**
20-40s dead hang
10 V-ups
*- rest 90s between sets*

**Deadlift**
10-8-6-4
– nouseva paino
– lepo 3-4min

**back extension 3x20**

**24min EMOM**
1.min Row 10-18cal
2.min Echo Bike 10-18cal
3.min Ski 10-18cal
4.min rest

**Voima**
*E2MOM, 4rds*
Goblet squat 8

*3rds: 5-60s*
Dead hang

**Metcon**
*Amrap 12*
KB DL 15
KB Swing 15
Sit up 15
1rd=80m Farmer carry

**Split jerk**
1-1-1-1-1-1-1

**Scaled WOD
For load:
Split jerk**
3-3-3-3-3-3-3

30 sit-ups
30 med-ball box step-ups
400-m med-ball run

**Scaled WOD
3 rounds for time:**
20 sit-ups
20 med-ball box step-ups
240-m run

50 pull-ups
50 hang squat cleans (30/42,5 kg)
50-cal ergo

**Scaled WOD
For time:**
30 jumping pull-ups
30 hang squat cleans
30-cal ergo

**Voima**
*E3MOM, 4rds*
DL 5

**Metcon**
*Amrap 4x2min*
10 DL
10 Push up
Max reps Air squat

**2 rounds**
3min Sled pull
*1min rest*
3min run
*1min rest*
3min 10 push ups + 10 sit ups
*1min rest*
3min ski
*1min rest*

1:00 double-unders
1:00 snatches (55/82,5 kg)
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
*– Power or squat snatch.*

**Scaled WOD
For reps:**
1:00 single-unders
1:00 snatches
2:00 single-unders
2:00 snatches
3:00 single-unders
3:00 snatches
*– Power or squat snatch.*

*BENCHMARK*
**For max load:**
1-rep-max back squat
1-rep-max press
1-rep-max deadlift

**Toes to bar**

**E2MOM, 5 rounds**
3-10 toes to bars
8-15 Wall balls

**3 sets**
20-40s dead hang
10 V-ups
*- rest 90s between sets*

**Deadlift**
12-10-8-6
*– nouseva paino
– lepo 3-4min*

**back extension 3x20**

**24min EMOM**
1.min Row 8-16cal
2.min Echo Bike 8-16cal
3.min Ski 8-16cal
4.min rest

**Voima**
*E2MOM, 4rds*
2xDB Thruster 8

**Metcon**
*PariWOD: amrap 16*
Ergo 40cal
DB hang power clean + push press 40
(DB)Lunge 40