400-m run
– Rest 1:30 between rounds.
– Log each round; score is total run time.
– juoksu sisällä

Scaled WOD
4 rounds, each for time:
240-m run/24cal Ergo
– Rest 2:00 between rounds.
– Log each round; score is total run time.
– juoksu sisällä

• Building in weight
• Rest 2-3min

Weighted chin-up
3x5

Find your 2 rep max for weighted pull-up.

6 rope climbs
6 DB farmers carry shuttles (22.5/32.5 kg)
21 DB deadlifts (22.5/32.5 kg)
21-cal Ergo
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal Ergo
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal Ergo
— Use two dumbbells.
— 1 shuttle is 7,5m down and back.

Scaled WOD
For time:
3 lying pull-to-stands
3 DB farmers carry shuttles
15 DB deadlifts
15-cal ergo
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal ergo
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal ergo
— Use two dumbbells.
— 1 shuttle is 7,5m down and back.

AMRAP 10

30 DU
20 Db hang clean&jerk@22,5/15kg
10 pull up

Find weighted pull up 1rep max

4rounds:

2min ON / 2min OFF
4 wall walk
8 box jump over
* max up&down

EMOM x 24

1) row
2) 5 deadlift
3) 10 Db/kb reverse lunge
4) rest

EMOM 15
A) 15-25 Wall Balls
B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) 45sec Max Cal.
D) Rest