250M SKI ERG
500M ROW
1000M BIKE ERG

REST 3MIN

2000M BIKE ERG
1000M ROW ERG
500M SKI ERG

Reverse Tabata ring holds on low rings
10 on / 20 secs off alternating between lockout support (top of dip) and bottom of dip - toe spot if needed for scale

Strict chin ups 5 x 5 (banded if needed)
SS with
Ring rows with a 2 sec pause at the top of each rep 5 x 8 - scale the reps if needed

WOD - unusual skill is kettlebell snatch
A skill we don’t often do so scale back the weight if needed

AMRAP/12
8 KB snatch
10 box jump overs
24 double unders

Alkulämmittely ja mobility

8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min AMRAP
10 jalkojen nostot kk yli
5+5 rive kp/kk
30 naruhyppyä

Loppuvenyttelyt

Warm Up
200 meter jog
10 Arm Circles Forward
10 Arm Circles Backward
10 Inch Worms
10 Military Presses light weight

Workout
3 Rounds
20 Hand Release Push Ups
200 meter run
20 Ground to Over Head
-Rest 3 Minutes-
3 Rounds
20 Hand Release Push Ups
200 meter run
20 Ground to Over Head

Accessory
2 sets
20 Plank Knee to Elbow
10 Superman

Cool Down
Cadet lead PRT

8-8-8-6-4

Go every 2:30

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

15 min AMRAP

20 KK-heilautus
50m Farmarikanto
20 Kyykky
30
50
30....
40
50
40...