Warm Up
2 rounds
2 min cardio
10 reverse lunges + strech
5 inch worm + push up
9 gtoh + halo
9 goblet squat
18 plate hops

Strenght
2 sets
2 rounds
10-12 double db bench press + 10-12 back rack step back lunges
alt time full round with partner
after 2nd round, rest 2-3 min and repeat but with 6-8 reps and 6-8
on step back lunges

Workout
3x3 min on / 1min off
3 power cleans @50% of 1rm power clean
6 burpee over barbell
9 air squats
target 3-4 rounds per 3 min set.

3-4 rounds

6 hanging pronated grip to supinated grip
8 + 8 landmine press
20 landmine twist
20-30sec handstand hold

EMOM x 8-12
1) machine
2) 5 press +5 push press + 5 front squat
3) machine
4) 5 thruster + 10-20 banded pull apart

Aikaa vastaan

45 Kahvakuulaheilautus 24/32kg maksimissa
400m Juoksu
35 Kahvakuulaheilautus
600m Juoksu
25 Kahvakuulaheilautus
800m
25 Kahvakuulaheilautus
1200m Juoksu
15 Kahvakuulaheilautus

40 double-unders
30 box step-ups
20 KB swings (16/24 kg)

Scaled WOD
5 rounds for time:
:30 penguin hops
20 box step-ups
10 Russian KB swings

1+1 @6/10 rpe
1+1@7/10rpe
1+1@8/10rpe
1+1@9/10rpe
1+1@10/10 rpe
*Go To Heavy 1+1 Of The day
*New Set every 90 sec

RX
EMOM x 8 MINUTES
1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up

SCALED
EMOM x 8 MINUTES
1 Strict Chest to Bar / Strict Pull-Up + 2 Kipping CTBs / Kipping Pull-Ups
OR
3-5 Partner Assisted Chest to Bar Chin-Ups

OR
3 weighted/bw negative pull up

• max 1 abmat on the wall
• if easy take deficit
• box
• rest 90sec

20 sit-ups
20 burpee box jump-overs
20 wall-ball shots

Scaled Wod
3 rounds for time:
20 sit-ups
15 burpees
10 wall-ball shots

7 DB/KB shoulder presses (15/22.5 kg)
AMRAP calorie ergo
– Use two KB/DBs.