1 Round for time in pairs: tc 20' min

Treenaaja _________________________________ Kuntoilija

2000m Row sharing every 250m ________ 1600m Row sharing every 200m
40 KB Swings 32/24kg ___________________ 40 KB Swings 20/16kg
40 Box jump overs 24"/20" ______________ 40 Box step overs 24"/20"
40 Push-ups _____________________________ 40 Push-ups / Knees
40 T2B ___________________________________ 40 K2E

Handstand hold

Accumulate 2:00-5:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Handstand hold → Facing the wall → Facing away from the wall

Push press

10-8-6-4

2-3 RIR

For time

800m Run
40 Toes-to-bars
20 DB Devil’s presses @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups

10 DB Devil’s presses @ 2 x 22.5/15kg
Time cap. 15:00

– Start part B @ 20:00 –

B) For time
800m Run
40 Handstand push-ups
20 DB Box step overs, 20″ @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups
10 DB Box step overs, 20″ @ 2 x 22.5/15kg

Time cap. 15:00

Overview. Two workouts today with the same structure. Aim to keep the same run pace on both.
Strategy. You can run the 800s fairly fast as you’re likely to break the 40 rep gymnastics to sets (and get a bit of recovery). Just make sure you can get straight to work on the gymnastics after the run. The DB movements are a grind, where you just want to keep moving. It’s a good idea to break them into smaller sets (e.g., 5s) in your head to make the work more manageable
Don’t let your pace on the 400s drop to slower than your 800m pace. Quick break on the chest-to-bars might save you time if you can then push through the final DB movement without breaking.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Alternate rep scheme → 600m Run, 30 TTB/HSPU, 15 Devils press/box step over, 300m Run, 15 C2B, 10 Devil’s press/box step over
Run → 1000/500m Row/SkiErg, 2000/1000m BikeErg
Toes-to-bars → Toes-to-rings
Chest-to-bar pull ups → Pull ups → Jumping pull ups
DB devil’s presses/box step overs → 15/10kg DBs

3 pull-ups
6 push-ups
9 air squats

scaled wod
10 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats

20min EMOM

a) 5 Power Clean (~60% Max)
b) 15 Wallball

4 x 8
Strict Press DB's or Barbell

3-5sets:

2 rope climb
8 Db thruster @22,5/15kg
16 ttb
8 Db thruster @22,5/15kg
2 rope climb

rest 3 min between sets

TARGET UNDER 4MIN PER SET / SCALE REP SCHEME OR WEIGHT IF NEEDED

30min for quality:
6-12 strict pull up (anyhow, in 1-2 sets)
6-12 bench press
6-12 + 6-12 elbow out landmine row
6-12 + 6-12 staggered stance double kb deadlift
6-12 dragon flag / negative dragon flag / (s.l.) bent knee dragon flag

rest 30-60s between movements

Maastaveto 3x3x80%

SJMV 5x15x30%

Yhden käden kulmasoutu 4x8-12 / käsi
-jokainen toisto lattiasta/stopilla