BENCHMARK
For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

Scaled WOD
For time:
8-7-6-5-4-3-2-1:
Deadlift
Bench press
Squat clean

BENCHMARK
25min amrap

150 double-unders
50 push-ups
15 power cleans (84/57 kg)

BENCHMARK
21-15-9 reps for time of
Thrusters (30/42,5 kg)
Pull-ups

Scaled WOD
15-12-9 reps for time of:
Thrusters
ring row

BENCHMARK
For time
1,6km run
100 pull ups
200 push ups
300 air squats
1,6km run
– all with weightvest (10/5kg)
– partition pull ups, push ups and squats as needed

Scaled WOD
For time
800m run
50 ring rows
100 knee push ups
150 air squats
1,6km run

BENCHMARK
For time
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

Scaled WOD
For time:
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

BENCHMARK
For time
150 wall-ball shots 

SCALED WOD
For time
75 wall-ball shots 

5rds
Max reps Incline bench press (0.75 BW)
Max reps Legless rope Climb
rest as needed btw movements & rds

5rds
400m Run
30 x Box Jump
30 x WB

BENCHMARK
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

Scaled WOD
3 rounds for time:
150m-300m run/500m bike
21 KB Swings
12 jumping pull-ups/ring rows

BENCHMARK
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

scaled wod
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls
1:00 box step-ups
1:00 push presses
1:00 row for calories
– Rest 1:00 between rounds.