50-40-30-20-10 cal ergo
15 wall ball

Scaled WOD
5 rounds for time:
30-25-20-15-10 cal ergo
10 wall ball

"Helen"
3 Rounds For Time
400m Run
21 American Kettlebell Swings 24/16kg
12 Pull-Ups
Timecap: 14 mins

Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

3x3
2x2
Nousu raskaaseen V1

Row, Bike, Ski Erg, sled push, ½ stairs or running
10 x 30s on/60s off.

RX
20 ROUNDS FOR TIME
1 Power Clean @90/65kg
2 Box Jump Overs @60/50cm
3 Chest to Bar Pull-Ups

SCALED
20 ROUNDS FOR TIME
1 Power Clean @ moderate
2 Box Jump Overs @60/50cm
3 Pull-Ups / Jumping Pull-Ups
RPE 9

Timecap: 15 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

Partner WOD, for time;

10-1 x Burpee + 20m shuttle run (10m+10m)

• One works, one rests.
• Partner one does 10 x burpee + 20m run, then partner two does 9 x burpee + 20m run, etc.

Record partner, time and overall satisfaction level!

8 rounds, going every 4th min of:
10 Burpees,
20 Walking Lunges,
20 Double Unders,
Shuttle Run, 25m (5 x 5m)

Record scaling, round times and total work time (if taken) and level of happiness.

Record details!

5 x 2 min rounds:
12 x Step Back Lunge (weighted, 6 each leg)
2 x Weighted Strict Chin-Up
Rest whatever is left in the 2mins.

Record details and thoughts.