4 sets:
7 strict pull up (weighted if too easy)
rest 30 s
12 deficit push ups (db's/parallettes/rings)
rest 90 s

• scale pull ups to negatives or with barbell
• add weight for pull ups from previous week

800/1,000-m row
– After each round perform 1 double-under
for each stroke taken.

Scaled WOD
500/750-m row
– After each round perform 1 single-unders
or 1 jumping jack
for each stroke taken.

For time;
24-18-12-6 Total Alternating DB Snatch @22,5/15kg
12-9-6-3 Box Pike Push-Ups / Pike Push-ups
12-9-6-3 Kipping Pull-ups

Rx+: 27.5/ Strict Handstand Push-ups, Chest to Bar Pull-ups
TIME CAP = 12:00

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

4 sets:
8 strict pull up (weighted if too easy)
rest 30 s
12 2xDB bench press
rest 90 s

• scale pull ups to negatives or with barbell

12min AMRAP
12 wall balls 9kg/6kg
12 box jumps
12 lunges 60kg/40kg
12 cross DUs

3x 2min ON 1min OFF

10 Seinäpalloa
Max leuat

4x
EMOM 7

A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Cal. SkiErg
F) 12-20 V-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Banded Deadlift
Build to a heavy 2 over 6-8 sets. Rest 2:30
- Sets of 5,4,3,2,2,2,2...
- Option: 5 x 5 practice with medium loading.

EMOM 40

1) 12-15/10-12 Calories
2) 10 Goblet Squats + 10 KB Swings
3) 5-10 Ring Rows + 5-10 Pushups
4) 8-12 High Box Jumps
5) 45sec of Double Unders
6) 6-8 Single Arm Devils Presses
7) 15-25/Side Russian Twists
8) Rest

AFAP (As Fast As Possible)
for time
75 Power Snatches 35/25kg

• Compare results to: 13MEI2015