BENCHMARK
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Scaled WOD
AMRAP 20:
2 Strict Pull up/strict pull up (matala tanko)
2 push up/knee push up
4 pike push up
8 KB swings

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Scaled WOD
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups

BENCHMARK
AMRAP 20:
10 push presses (35/52,5 kg)
10 KB swings (16/24 kg)
10 box jumps

Scaled WOD
AMRAP 20:
10 push presses
10 KB swings
10 box step-ups

BENCHMARK
For time:
21-15-9:
Deadlifts (70/102,5 kg)
Handstand push-ups

Scaled WOD
For time:
21-15-9:
Deadlifts
Dumbbell shoulder press

5 rounds for time:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks

Scaled WOD
5 rounds for time:
12 deadlifts (15/20 kg)
9 hang power cleans
6 push presses

BENCHMARK
For time:
30 clean and jerks (42,5/60 kg)

BENCHMARK
For time
30 power snatches (42,5/60 kg)

BENCHMARK
THE SEVEN
7 rounds for time:
7 handstand push-ups
7 thrusters (42,5/60 kg)
7 knees-to-elbows
7 deadlifts (75/110 kg)
7 burpees
7 KB swings (24/32 kg)
7 pull-ups

Scaled WOD
5 rounds for time:
7 worm push-ups
7 thrusters
7 sit ups
7 deadlifts
7 burpees
7 KB swings
7 ring rows

5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (42,5/60 kg)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.

Scaled WOD
5 rounds, each for time, of:
10 DB push presses
20 deadlifts
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.

5,1km run or row 5km or 10km bike

Scaled WOD
For time:
3,4km run or row 4km or 8km bike

BENCHMARK