RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE
Same as Rx’d

BEGINNER
3 rounds for reps:
1:00 wall-ball shots (2.7/4 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/51 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.

4-5sets:

2 snatch grip push press + 2 snathc balance + 2 OHS

Easy & fast

Kyykky 2x3x85%

Maastaveto 1x90%

Jalkanostot maaten 3x8
-lisäpainolla

Reisikoukistus 3x25

INTERVALS

3-5sets:
15/12cal ski
12 ttb
9 burpee box over
6 squat snatch @60/40kg

rest 3 min between sets

Back squat

6-4-4-2

1-2 RIR

For Time
Buy-In:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Then 5 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 front rack walking lunges w/wall ball
25 Sit-Ups
3 rounds run (käytävässä)

Cash-Out:
800m Run/1000m Row/1000m Ski/2000m C2Bike

Scaled WOD
For Time
Buy-In:
400m Run/500m Row/500m Ski/1000m C2Bike

Then 3 rounds
5 Burpees
10 Wall Ball Shots
15 cal Ergo
20 walking lunges
25 Sit-Ups
3 rounds run/walk (käytävässä)

Cash-Out:
400m Run/500m Row/500m Ski/1000m C2Bike

Overhead squat 3×5

30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.

3 rounds for max reps of:
max rep Alternating Dumbbell Snatches, 15/10 kg, 1 min
max rep V-ups, 1 min
max rep Dumbbell Thrusters, 2x15/10 kg, 1 min
max rep machine Calories, 1 min
Rest 2 mins

Choose a weight for DBs, you can move unbroken during the major part of the minute!

Power Jerk 3-3-3-3

Build to heavy triple of the day!
-then-
3 x 3 @ 80-90% of heavy triple, rest 90" btw sets