Team Wod, in teams of 3
Amrap 30 min
One person work, others rest, divide anyway

60 Cal Row
60 DL 2x20/15 kg Db
60 HSPU
60 Abmat sit-ups
90 WB 9/6 kg
60 Burpee box jump 60/50 cm
60 Power clean 60/42 kg
60 HR push-ups
60 T2B
60 DU

Practise gymnastic movements for few minutes before starting second workout

WOD
2 sets
40 abmat sit ups
30 toes to bars
20 pull ups
10 c2b pull ups
5 bar muscle ups

rest 5 min and go back starting with 5 bar muscle ups and finishing with 40 abmat sit ups

so total volyme 80 abmat sit ups , 60 ttb , 40 pull ups, 20 c2b and 10 bar muscle ups.

Scaled rep scheme 32-24-16-8-4
Keep steady pace on abmat sit ups, breath and use hands for help. Frog style sit ups.
Toes to bars should be done whatever sets works for you that you are able avoid singles
I think 12-10-8 or 8-7-6-5-4 reps or 6x5 or even 10x3 reps with small breaks bwn sets .
Same thing with pull ups. On C2b Pull ups and bar mu's try go unbroken or in 2 sets.
Focus on doing your own best and geting more confident with the gymnastics.
Score is total time of both sets.

SCALE BAR MUSCLE UPS TO BANDED BAR MU OR JUMPIONG BAR MU
IF NEED TO THEN TO 5 BURPEE C2B PULL UPS

SCORE IS TOTAL TIME OF BOTH SETS.

Every min for 20 minutes (4 rounds)
min 1 - DB Facing burpees x 8-12 reps
min 2 -DB snatches @17.5-22.5 / 25-32.5kg x 8-12 reps
min 3 - box jumps x 8-12 reps to 75/60cm
min 4 Heavy Wall ball shots 8-12 reps @20/30lbs
min 5 - rest

Kyykky 6x4x80%

Penkki 6x2x80%

Läpiveto-kyykky 5x12-20

”Welcome back wod”

AMRAP10
Front squat x 5
Burpee over bar x 5
STOH x 5
@50/35kg bar

Rest 10 min

Rope climb 5-4-3-2-1
Row 15/12 cal after each round
TC: 10min

Rest 10 min

For time
Squat clean 5-4-3-2-1
*10 c2b
*40 DU
After each round

Clean weights:
70,75,80,85,90% from 1rm

Chest to bar PU

5, 4, 3, 3, 2

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Visible touch on the bar, every rep.
All reps must be strict.
Rest as needed If you are using bands make sure to progress as weeks go by. Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5 and so on..

Kapea penkki max3

Pystypunnerrus 5x5

Yhden käden kulmasoutu 5x8-15

Jalkanostot maaten 3x20

12/9 cal Air Bike/Row/Run
40 DU's
3-6-9-... Power Clean and Jerks 60/40kg

5 kierrosta
800m juoksu
30 kahvakuulaheilautus 32/24kg

WOD
3rds
8-12x shoulder press per arm
rest 60s
8-15x bent over row per arm
rest 60s
+
3rds
20-60s handstand/ KB/DB hold
10-20x russian twist
rest 90s btw rds