Skill-WOD

For quality (use max 15 min)
50-40-30-20-10 double unders
Between sets
16-14-12-10-8 toes to bar

Levels:

Expert: all sets unbroken, rest about 20-30 sec between sets. Under 10 min without dying.

Advanced: split reps as needed and rest as needed. Under 15 min without dying.

Beginner: scale the movement (knee raises) and reps as needed. Single unders x 2 or 90 sec of double unders practise every round. Use 15 min

21 min EMOM

1 min: row cal (jätä väh. 20 sekuntia lepoa)
2 min: farmers walk single hand 40 sec
3 min: 5-15 ring push ups (or regulars)

This is deload-workout so take it easy

Mobility:
- alakerta (koutsi ohjaa)

AMRAP 3 x 4 Rounds :

25 Kettlebell Swing 32/24kg
15 Wallball 20/14p ( 10/9 ft )
Max Calories Row & Bike ( Alternating Ergo between rounds )

Rest 2 minutes between rounds.

-Score total calories

EMOM x 40

1) 6-16cal row
2) 6-16cal bike
3) 6-16cal ski
4) 20-50 DU

For time:

30-20-10
Db snatch 22,5/15kg
ttb

(Fitness 20-15-10)

Ring Dip heels on Ground / Bench Dip

5 x ( 7 - 11 )

Rest 2:00

6 x alkavalla 2min

1 tempaus taskusta + 1 tempaus riipusta + 1 tempaus

8x
New Interval every 5th minute
Alt. A and B (4 of each)

A) 30/25 Cal. Row
12 Deadlifts 100/70kg
8 Box Jumps

B) 25/20 Cal. "Bike”
15 Wall Balls
10 Burpees

4-5rounds:

3-10 strict pull up/low bar
10 Db bench press
10+10 Db row
10+10 Db press
10-20cal machine

3 x no feet clean + clean + 2 x splitjerk (75 %)