WOD

**3 rounds for time:**
400/500-m row
15 front squats (34/52 kg)
1 legless rope climb

**Scaled WOD
3 rounds for time:**
300m row
15 goblet squats
10 ring row

**5 sets for load**
8 deadlifts

**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

**5 Rounds
40s work/20s rest**
single arm KB swing alt.
t-plank
sit up
OHS/Front squat (15/20kg)
burpee

**AMRAP 25:**
20 handstand push-ups
800-m run

**Scaled WOD
AMRAP 25:**
15 pike push-ups
400-m run/500m row
*– Rest 1:00 between rounds.*

**2 rounds for time:
With a partner:**
50 KB swings (16/24 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

**Scaled WOD
2 rounds for time:
With a partner:**
50 KB swings (8/12 kg)
60 box step overs
70 synchronized walking lunge steps

**6 sets:**
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
*– Perform the 15 reps unbroken.
If unable to do so,
scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.*

**Every 1:30 for 8 sets:**
4 back squats
* -lisää painoa kierroksittain,
jos mahdollista*

**24min EMOM**
1.min Row 8-15cal
2.min Bike 7-14cal
3.min Ski 6-13cal
4.min rest

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

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

**For time:
50-40-30-20-10 reps of:**
Double-unders
Sit-ups

**Scaled WOD
For time:
50-40-30-20-10 reps of:**
Single-unders
vatsarutistus

**For time:**
100 alternating back step lunges
50 thrusters (20/30 kg)
25 hang power snatches (20/30 kg)

**Scaled WOD
For time:**
50 alternating lunge steps
50 thrusters (5kg/10 kg)
25 hang power snatches (5kg/10 kg)