1 km run in start and after every movement.
1 km ski erg
Run
1 km Row
Run
100 m Lunge (20kg sandbag)
Run
80 m burpee broad jump
Run
200 m farmer’s carry (2x24 kb)
Run
50 m Sledge push (80/100kg)
Run
50 m Sledge pull (60/80kg)
Run
100 wall ball

A: jumprope 30 on/30 off x10
Straight into…
B: 10min emom
Odd: 30 rkb swing
Even: rest
Straight into…
C: E3M for 9min:
Elevated SL Calf raises x15/ben
Wall sit x30sec

8 min AMRAP:
5-10-15-20...
wall balls 9/6 kg
push ups

3 rounds of:
10 MB slams
10 Hollow rocks
10 MB over shoulders
10 Arch rocks
Rest

For time:
50/40 cal row, ski or bike
100 DB snatches
50/40 cal row, ski or bike
100 box step ups 24/20”
50/40 cal row, ski or bike
100 sit ups
50/40 cal row, ski or bike

Complete as many rounds as possible in 20 minutes of

• 25 burpees
• 15 body-weight back squats

Partner WOD
12' AMRAP
12 syncro alt. DB snatch @22.5/15kg
12 cal row
12 wall ball
3' rest
9' AMRAP
9 syncro one arm devil press
9 partner wall ball sit up
9 pull up
3' rest
6' AMRAP
6 syncro push up
60 DU (30/30)
6 steps walking lunges each

Alternate B1/B2

B1. Incline bench press – 4 x 5-7 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before B1

Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

5-4-4