40/50cal Ergo
20 Deadlifts (55/82,5kg)
20 toes to bars

Scaled WOD
3 rounds for Time
30cal Ergo
20 Deadlifts
20 sit ups

For Time
Buy-In:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Then 5 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 front rack walking lunges w/wall ball
25 Sit-Ups
3 rounds run (käytävässä)

Cash-Out:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Scaled WOD
For Time
Buy-In:
400m Run/500m Row/500m Ski/1000m C2Bike

Then 3 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 walking lunges
25 Sit-Ups
3 rounds run/walk (käytävässä)

Cash-Out:
400m Run/500m Row/500m Ski/1000m C2Bike

run 1,7km
50 goblet squats
run 1,7km
– treeni kokonaan ulkona
– time cap 28min

Scaled WOD
Run 800m
50 goblet squats
Run 800m
– treeni kokonaan ulkona

15 synchro thruster (30/40kg)
15 synchro pull up
15 HSPU (you go, i go)
12 synchro thruster (35/50kg)
12 synchro pull up
12 HSPU (you go, i go)
9 synchro thruster (40/60kg)
9 synchro pull up
9 HSPU (you go, i go)
– time cap 15min

Scaled WOD
For Time with partner
15 synchro thruster
15 synchro ring rows
15 push ups (you go, i go)
12 synchro thruster
12 synchro ring rows
12 push ups (you go, i go)
9 synchro thruster
9 synchro ring rows
9 push ups (you go, i go)

100/70cal ergo
80 steps walking lunge
60 sit ups
40 back extensions
20m Burpee broad jumps

Scaled WOD
3 rounds for time
50cal ergo
40 steps walking lunge
30 sit ups
20 back extensions
10m Burpee broad jumps