EVERY 3:00 x 3 SETS
Build to a Moderate Weight of...
1 Thruster + 2 Front Squats + 3 Back Squats

• Daily Video: https://vimeo.com/785941196

WORKOUT (PERFORMANCE)
FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring/Bar Muscle-Ups

---

WORKOUT (FITNESS)
FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
12-12-12-12-12
Pull-Ups / Ring Rows & Kip Only

• Timecap: 25:00
• RPE 6
• Daily Video: https://vimeo.com/785941640

20 burpee box overs
400/500-m row

ScaledWOD
3 rounds for time:
20 burpee box step-overs
200/250-m row

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

• Aim for HR zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

EMOM 20min:
1. Erg
2. 8-10 sandbag clean
3. Erg
4. 10-14 knees to elbows (scale: V-up) + hollow/tuck hold

Rest 2min between EMOMs

EMOM 20min:
1. 10-14 alternating reverse lunge wall ball
2. Erg
3. 10-14 push up + plank hold
4. Erg

Optional cooldown:
Tabata of choice / 5min erg cooldown

8min amrap x 2

1)
10/7cal row
8 ttb

2)
8 s.a DB thruster @22,5/15kg
8 box over jump

4min rest between amraps

2x 4
2x 3
2x 2

-Nousulla V1 kuormaan

Build to a Heavy Single

2) Front squat 5x60%, 5x65%, 2x5x70%

FOR TIME
2-4-6-4-2
Hang Squat Snatch @52.5/35kg
25-50-75-50-25
Double Unders

• 12min cap
• Video: https://vimeo.com/775725392