A) On the minute for 25min
1. Row
2. Toes to bar
3. Row
4. Wall walk
5. Rest

B) 3 rounds
20 back extension
20 mountain climber
1min rest

For time
80 double under
12 thruster 42,5/30
9 bar over burpee
60 double under
9 thruster 50/35
6 bar over burpee
40 double under
6 thruster 60/42,5
3 bar over burpee

1000-m row/ski or 2000m c2 bike
40 walking lunges
30 sit-ups
100-m DB farmers carry

Scaled WOD
AMRAP 30:
750-m row/ski or 1500m c2 bike
20 walking lunges
20 sit-ups
50-m DB farmers carry

A) Bar muscle-up drills

B) 5 rounds
4 bar muscle-up
8 DB box step-over 22,5/15
12 DB snatch 22,5/15

*You go / I go (full rounds)

Min. 1 | 10/15 cal Ergo
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and
increase weight as needed for the
clean and jerks.

Scaled WOD
EMOM 16:
Min. 1 | 6/9 cal Ergo
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and
increase weight as needed for the
clean and jerks.

EMOM x 12 MINUTES
MIN 1 - :30 Wall HS Hold
MIN 2 - :30 Deficit Push-Ups
MIN 3 - Easy walk/jog
Week 1 of 9 Strict Gymnastics
RPE 6

E2min x 6
1.1-2x 1 Käsilläseisonta seinälle + 8-12 Levypainon päälle nousua/ käsien irroitusta lattiasta
2. Handstand walk practise

scaled:
1. 1-2x 1 wall walk + 8-12 Olkapääkosketusta vuorokäsin / Painonsiirto
2. Around the Box hs walk practise

RX
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

SCALED
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

BENCHMARK
THE SEVEN
7 rounds for time:
7 handstand push-ups
7 thrusters (42,5/60 kg)
7 knees-to-elbows
7 deadlifts (75/110 kg)
7 burpees
7 KB swings (24/32 kg)
7 pull-ups

Scaled WOD
5 rounds for time:
7 worm push-ups
7 thrusters
7 sit ups
7 deadlifts
7 burpees
7 KB swings
7 ring rows

Harjoitellaan koko suoritetta.

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