15/20-cal Ergo
20 alternating hang DB snatches (15/22.5 kg)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.

Scaled Wod
5 x 3:00 rounds for reps:
10-cal Ergo
20 alternating hang DB snatches
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.

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.

On a 3:00 clock:
400-m run (5 rounds sisällä)
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run (5 rounds sisällä)
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run (5 rounds sisällä)
Max DB goblet squats (15/22.5 kg)
1:00 rest

Scaled WOD
2 rounds for total reps:
On a 3:00 clock:
240-m run (3 rounds sisällä)
20 ring rows
1:00 rest
On a 3:00 clock:
240-m run (3 rounds sisällä)
20 push-ups from the knees
1:00 rest
On a 3:00 clock:
240-m run (3 rounds sisällä)
20 DB goblet squats
1:00 rest

Strict pull-ups
Overhead squats (40/60 kg)

Scaled WOD
21-15-9 reps for time of:
Ring rows
Overhead squats 

5 Rounds for reps
2min Ergo (eri laite kuin 1. viikolla)
2min rest
2min 50 DU/SU, rest of time wall balls
2min rest

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.

Min. 1 | :40 Ergo for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 ring rows
Min. 4 | :40 push-ups
– Score is total reps.
– Rest the remaining :20 in each interval

Scaled WOD
EMOM 20:
Min. 1 | :40 Ergo for calories
Min. 2 | :40 sit-ups
Min. 3 | :40 ring rows
Min. 4 | :40 push-ups from knees
– Score is total reps.
– Rest the remaining :20 in each interval