BENCHMARK
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

BENCHMARK
AMRAP 20:
6 deadlifts (70/102,5 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
150-m run

Scaled WOD
AMRAP 20:
5 deadlifts
5 burpee jumping pull-ups
10 Russian KB swings
150-m run/10cal ergo

BENCHMARK
5 rounds for time of:
Run 50m
6 clean and jerks (47,5/70 kg)
– juoksu sisällä

Scaled WOD
5 rounds for time of:
Run 50m
6 clean and jerks
– juoksu sisällä

BENCHMARK
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.

Scaled WOD
For time with a partner:
1,000 unweighted step-ups
– Partners work at the same time.

BENCHMARK
AMRAP 5:
1 squat clean (47,5/75 kg)
1 shoulder-to-overhead

Scaled WOD
AMRAP 5:
1 clean
1 shoulder-to-overhead

BENCHMARK
For time:
45 deadlifts (70/102,5 kg)
45 handstand push-ups

Scaled WOD
For time:
45 deadlifts (25/34 kg)
45 double-DB push presses

BENCHMARK
For time:
20 wall-ball shots
18 box jump-overs (51/61 cm)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Scaled WOD
For time:
10 wall-ball shots
18 box step-overs
20 wall-ball shots
18 box step-overs
30 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
18 box step-overs
10 wall-ball shots

BENCHMARK
5 rounds for max reps of:
:15 thrusters (42,5/60 kg)
:45 rest
:15 weighted pull-ups 15/22,5kg)
:45 rest
:15 burpees
:45 rest

Scaled WOD
5 rounds for max reps of:
:15 thrusters
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest

BENCHMARK
For time:
4x6m dumbbell overhead walking lunge (15/22.5kg)
20 alternating dumbbell snatches
20 pull-ups
4x6m dumbbell overhead walking lunge (15/22.5kg)
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
4x6m dumbbell overhead walking lunge (15/22.5kg)
20 alternating dumbbell snatches
20 Ring muscle-ups
Time cap 15:00

Scaled WOD
For time:
4x6m walking lunge
20 alternating dumbbell snatches
20 ring rows
4x6m walking lunge
20 alternating dumbbell snatches
20 jumping pull ups
4x6m walking lunge
20 alternating dumbbell snatches
20 banded pull-ups

BENCHMARK
For time:
2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (34/52 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (38/61 kg)
12 burpees over the bar
12 thrusters

SCALED WOD
For time:
2 rounds of:
12 burpees over the bar
12 cleans (10/20 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (15/25 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (20/30 kg)
12 burpees over the bar
12 thrusters