Every 1 min for 24 mins, alternating between:
60 Double Unders / 100 Single Unders
15 Wall Balls, 9/6 kg,
15 Toes-to-bars
Rest 1 min

BENCHMARK
2000m row/2000m ski/4000m C2Bike

Scaled WOD
1600m row/1600m ski/3200m C2Bike

3 kierrosta
12 synkro KP tempaus
12 sunkro boxin yli hyppy
3 seinälle kävely

3 kierrosta

12 synkro KP kyykky
12 sunkro boxin yli hyppy
3 seinälle kävely

Aikaraja 14 min

KP:n paino: 22,5/17,5/12,5kg

1. Clean pull + tall clean + push press + jerk behind the neck
   5 x 2+2+2+2
   rest 90s

2. Clean pull + low hang clean + split jerk
   6-8 x 1+1+2
   rest 2min

3. Push press
   5 x 3
   rest 2min

15 deadlifts (42,5/60 kg)
10 push presses
5 strict handstand push-ups

Scaled WOD
AMRAP 12:
10 deadlifts
10 push presses
5 pike push-ups

10 thrusters (35/52,5 kg)
10 toes-to-bars
20-cal ergo
40 double-unders
– Rest the remainder of each round.

Scaled WOD
Every 5:00 for 5 rounds:
10 thrusters
10 hanging knee raises
12-cal ergo
20 single-unders
– Rest the remainder of each round.

Shoulder press 5x1
- lepo 3min
- nouseva paino

9 hang power cleans (35/52 ,5kg)
12 thrusters
15 burpees over the bar

scaled WOD
3 rounds for time:
6 hang power cleans
9 thrusters
12 burpees over the bar

Every 1.30min x 6 (light weight/empty barbell)
2 snatch pull + 2 tall snatch

Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

Every 2min x 8
1 squat snatch + 2 high hang squat snatch
@50-65% of 1RM

Huom! Kevyet painot keskittyen tekniikkaan.

Accessory 3 x 10 Sots press

Partner workout

AMRAP 25min
5 synchro single arm DB devil's press 22,5/15
30+30m DB farmer's carry 2x22,5/15
10 synchro single arm DB hang power clean 22,5/15
30+30m DB farmer's carry 2x22,5/15
15 synchro single arm DB squat 22,5/15
30+30m DB farmer's carry 2x22,5/15

*Farmer carry is always 30m YGIG