3-5 min light cardio
1+1 min glute smash
1-2 min upperback smash with roller
1+1 min pigeon pose strech

"Acid Bath"
For time:
500m Ski Erg
500m Row
1km Bike

• TT: miehet 5:00 naiset 6:00
• TC: miehet 7:00 naiset 8:00

Partner WOD

50-40-30-20-10 reps for time of:
Toes-to-bar
KB Swings 24/16kg
Goblet Squats
Calories
Deadlifts 80/60kg
Box Jumps

4 rounds for time:
20 wall-ball shots
400-m run

Scaled WOD
4 rounds for time:
15 wall-ball shots
200-m run/300m row

AMRAP 20:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two DBs or KBs

Scaled WOD
AMRAP 20:
4 DB thrusters
6 sit up
24 single-unders
– Use two DBs or KBs

Deadlift
5×50%
4×60%
3×70%
4×60%
5×50%

Row progression 5x200m, 30s rest between sets

EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

Scaled WOD
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

Rowing progression VK 1/4

5x2min on / 2min off

Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

AMRAP8
4 DB thruster 2x22,5/15
6 toes to bar
24 double under