75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB/KB thrusters (10/15 kg)
Burpees

Scaled WOD
30 reps for time of:
AbMat sit-ups
Straight into…
5-10-15 reps for time of:
DB/KB thrusters
Burpees

Päivän paras:
3x
2x
1x

Back squat 1x20

Narrow grip bench press 3x3

Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups

Scaled WOD
For time:
Accumulate 3:00 of a foot-assisted
pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups

EMOM x16-20

1) row 20/15cal
2) 15 wallball

TARGET HEAVY BREATHING / SCALE REP SCHEME IF NEEDED

40-30-20-10 reps, for time of:
Alternating Dumbbell Snatch, 22.5/15 kg
Hand Release Push-up
V-up/ Tuck-ups

Time cap = 17 min

Back squat

3-2-1-2-3

• 3 high box jump after squats

E3MOM /2-3rep in tank

RX
For time:
500-m row
30 toes-to-bars
30 overhead squats (36/52 kg)
500-m row

INTERMEDIATE
For time:
500-m row
20 toes-to-bars
30 overhead squats (29/43 kg)
500-m row

BEGINNER
For time:
300-m row
20 hanging knee raises
20 overhead squats (5/15 kg)
300-m row

1. Clean pull + low hang no feet clean + push jerk + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + pause split jerk + split jerk
   6 x 1+1+1+1
   rest 2

3. Clean pull
   5 x 3
   rest 2min