400-m run (5 kierrosta käytävässä)/Row 500m/Bike 1000m
30 walking lunges
30 pull-ups/ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run (5 kierrosta käytävässä)
20 wall-ball shots
20 toes-to-bars
– Run together; split the remaining work evenly.

24 box jump-overs (51/61 cm)
24 power snatches (30/42,5 kg)
24 overhead squats (30/42,5 kg)
24 toes to bar
24-cal ergo
– Step down from the box.

Scaled Wod
AMRAP 20 with a partner:
24 box step-overs
24 hang power snatches
24 overhead squats
24 hanging knee raises
24-cal ergo
– Step down from the box.

180 wall-ball shots
30 muscle-ups
60 clean and jerks (42,5/60kg)

Scaled WOD
For time with a partner:
100 wall-ball shots
30 ring rows
30 push-ups from the knees
40 clean and jerks

4 rope climbs
20 thrusters (30/42,5 kg)
20 burpee box jump-overs
– Share work as desired.

Scaled WOD
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters
16 burpee box step-overs
– Share work as desired.

Max cal Ergo
- you go, i go
- vaihto 4min välein

10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
- Each partner completes a full round before switching
- one partner works at a time.
- Wall-ball shots to a higher target than usual

Scaled WOD
AMRAP 20 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.

2KB/DB farmers carry 4 rounds (käytävä)
1000-m row
240-m KB/DB front-rack carry 4 rounds (käytävä)
1000-m ski/2000m C2Bike
- you go, i go

300-cal Ergo
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

Scaled WOD
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.

Scaled WOD
3 rounds for time with a partner:
40 KB sumo deadlift high pulls
30 knees-above-hips
20 dumbbell shoulder presses
– One partner works at a time; share work as desired.