4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

Scaled WOD
For reps:
4 x AMRAP 3:
50 single-unders
15 burpees
Max-rep hanging knee raises
– Rest 1:00 between AMRAPs.

6 box jumps (61/76 cm)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.

Scaled WOD
Every 2:00 for 4 rounds:
6 box jumps
9 knee push-ups
Max-calorie ergo
– Rest 2:00 between rounds.
– Score is total calories ergoed.

12-cal row
24 double-unders
Max-reps wall-ball shots
– Rest 2 minutes between rounds.

scaled WOD
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots
– Rest 2 minutes between rounds.

5 shuttle runs
10 double-DB push jerks (15/22.5 kg)
20 box step-ups (51/61 cm)
– 1 shuttle run = 25 ft down/25 ft back

scaled WOD
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses
20 box step-ups
– 1 shuttle run = 25 ft down/25 ft back

10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (3/3.4 m)
– Each partner completes a full round before switching.
One partner works at a time.

Scaled WOD
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls
7 wall-ball shots
– Each partner completes a full round before switching.
One partner works at a time.

10 overhead squats (30/42,5 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

scaled WOD
5 x 2:30 rounds:
10 overhead squats
10 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.

21 double-unders
7 burpees
Max-reps deadlifts (100/140 kg)
– Rest 2:00 between rounds.

Scaled WOD
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts
– Rest 2:00 between rounds.

3:00 run 5 rds käytävä + max reps t2b
3:00 run 5 rds käytävä + max reps KB swing
3:00 run 5 rds käytävä + max ergo cal

Scaled WOD
2 rounds for reps of:
3:00 run 3 rds käytävä + max reps hanging knee raises
3:00 run 3 rds käytävä + max reps KB swing
3:00 run 3 rds käytävä + max ergo cal

1.min 8-15cal row
2.min 10-20 KB swings
3.min 8-15 cal C2 bike
4.min 10-20 KB clean & jerks
5.min 8-15 cal ski
5.min 10-20 KB snatches
7.min 8-15 cal air bike
8.min 10-20 goblet squats

Min 1 | 5 power cleans (47,5/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

SCALED WOD
EMOM 18:
Min 1 | 5 power cleans
Min 2 | 5/7 cals row/C2 bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats