100 AbMat sit-ups
50 overhead squats (47,5/70 kg)

Scaled WOD
For time:
50 AbMat sit-ups
25 overhead squats

“Desforges”

5 rounds for time:

12 Deadlifts @ 225 lbs/155 lbs
20 Pull-ups
12 Clean & Jerks @ 135 lbs/95 lbs
20 Knees to elbows

BENCHMARK
AMRAP 15
3 wall walks
12 DB snatches (15/22.5 kg)
15 box jump-overs
– Step down from the box.

SCALED WOD
AMRAP 15:
6 plank shoulder taps
9 DB snatches
12 box step-overs
– Step down from the box

Front squat 4x6
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

3 power cleans (52,5/75 kg)
15 wall-ball shots

Scaled WOD
7 rounds for time:
3 power cleans
8 wall-ball shots 

Partner workout

Every 2min for 3 rounds
1. DB farmer's walk 2x22,5/15
2. Shuttle run (1x = 10m)
3. Walking lunge
4. Burpee
5. KB swing 24/16
6. Sit-up

Accumulate reps with partner. One athlete works at the time.

Emom 24

1) 45s Kalorit
2) 10-20 KP/KK Rive kyykkyyn riipusta
3) 30-40s Tuplat/Sinkut
4) Lepo

AMRAP 10
2-4-6-8-10...
Handstand Pushups
DB snatches, heavy
Burpee over DB

Rest 3 min

EMOM 10
1. Row
2. Bike
3. Ski
4. Shuttle runs
5. Rest

Rest 3 min

AMRAP 10
10 Pull-ups
20 Box jumps
30 KB swings
40 Sit-ups
50 Double unders

25min parin kanssa

5 x 1 kp cluster
5 x yleisliike boksihyppy
250m bike erg/125m soutu/Echo 8 cal

Vaihda täyden kierroksen jälkeen tekijää

Shoulder press 5x5
- lepo 3min
- nouseva paino