500m row/500m ski/1000m C2Bike
30 box jump-overs
500m row/500m ski/1000m C2Bike
30 toes-to-bars
500m row/500m ski/1000m C2Bike
30 double-DB/KB thrusters (10/15 kg)

Scaled WOD
For time:
300m row/300m ski/600m C2Bike
20 box step-overs
300m row/300m ski/600m C2Bike
20 hanging knee raises
300m row/300m ski/600m C2Bike
20 double-DB thrusters

1:00 plank hold
1:00 single-DB box step-ups (15/22.5 kg)
1:00 deadlifts (70/100 kg)
– No rest between rounds.

Scaled WOD
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups
1:00 deadlifts
– No rest between rounds.

3-6-9-12, etc.
V-ups
Russian KB swings (16/24 kg)
Calorie bike or row

Scaled WOD
AMRAP 15:
3-6-9-12, etc.
Sit-ups
Russian KB swings (8/12 kg)
Calorie bike or row

3x 6-8

Landmine
Dragonflag

EMOM 40
1) 45sec Row for Cals
2) 8-10 KB Swings + 8-10 Goblet Squats
3) 5-10 Ring Rows + 5-10 Ring Dips
4) 8-12 High Box Jump Overs
5) 45 sec Bike for Cals
6) 5/arm Hammer Curl into Press
7) Max Russian Twists
8) Rest

Close-grip Bench Press
X x 7 reps

---

Post 4 heaviest successful sets

Bench press
3-2-2-1-1-1

Scaled WOD
For load:
Bench press
3-3-3-3-3-3

Rx

8 Box jump over (60/50)
8 Db overhead lunge (22,5/15)
6 Toes to bar

Scaled (Basicin versio)

8 Box (plate pile) jump over (50/40)
8 Db lunge (17,5/12,5)
6 Knee raises

*Db on shoulder

3 Rounds of:
7 Power Snatches 50/35kg
10 Box Jumps
+
3 Rounds of:
15 Overhead Squats 50/35kg
10 Toes-to-bar

Perform as many benchmark workouts as possible in 40 min.
(reps are doubled from original workouts except for karen)

YGIG in pairs:

1. Isabel For time:
60 x Snatches for time @42,5/60kg

• Rest 60s. -

2. ANNIE For time:
100-80-60-40-20
Double unders
Sit ups

• Rest 60s. -

3. Grace: For time
60 x Clean & jerks @60/42,5kg

-Rest 60s. -

4. Karen: For time
150 x WB shots

-Rest 60s. -

5. Jackie For time:
2k row
100 x thrusters @20/15kg barbell
60 x pull ups

Tulos: kokonaisaika tai tehdyt benchmark wodit