40 double-unders
10 push presses (30/42,5 kg)

ScaledWOD
AMRAP 8:
30 single-unders
10 push presses

20min laadukkaasti 2-3hlö tiimissä

30 Cal kone
2-3 Köysikiipeily
6 Hiekkasäkki tai Seinäpallo olalle
2-6 Seinäkävely

*Yksi tekee, muut lepää.

A. EMOM 20
1) Row for cal
2) 10x7,5m Shuttle run + Max Burpees
3) 12 Ground to Overhead 20/15kg + Max Sit-ups
4) 12 Wall Balls + Max Double Unders
5) Rest

Rest 3 min

B. EMOM 20
1) Bike for cal
2) 6 Single Arm Devils Press 22,5/15kg + Max Shuttle runs
3) 12 Toes-to-bar + Max Pushups
4) 12 KB Swings 24/16kg + Max Box Jump Overs
5) Rest

Clean complex: (15-20min)
1 Clean pull + 1 Squat clean + 1 Hang squat clean

Huom!
Nousevin painoin 75-80% asti ja sillä 4-5 työsarjaa.

Snatch complex: (15-20min)
1 Snatch pull + 2 Hang squat snatch

Huom!
Nousu 75-80% asti ja sillä 4-5 työsarjaa.

Emom 20

1) 1-10 MU/ C2B/Leukaa
2) 4-8 Pistoolikyykkyä
3) 15-20 Istumaannousua
4) Lepo

RX
AMRAP x 15 MINUTES
250m Row/ski/500m bike
10 Hang Power Clean (60/43kg)
1 Rope Climb
(Score is Rounds + Reps)
RPE 7
Goal: 5+rounds

SCALED
AMRAP x 15 MINUTES
250m row/ski/500m bike
10 Hang Power Clean (43/30kg)
3 Strict Knees to Chest
(Score is Rounds + Reps)

RX
4 ROUNDS FOR TIME
10 Deadlifts (85/60kg)
15 Pull-Ups*
20 Box Jump Overs (60/50cm)
*Option for Chest to Bars.

RPE 8
Time Cap 12:00

SCALED
4 ROUNDS FOR TIME
10 Deadlifts (60/43kg)
15 Ring Rows*
20 Box Jump Overs
*Option for Jumping Pull-Ups.

3x 5-10 strict pull up / 2-3reps in tank
+ 1 set - max reps

3x 5-10 ring dip / 2-3reps in tank
+ 1 set - max reps

Scaled big sets in max reps / scale with band, target 10+

5x5 Back Squat
- build up and keep at the same weight across all sets
- rest 2 mins
RPE 8