3 rounds
6 barbell strict press behind neck
12 + 12 Bulgarian squat: quad focus

3 rounds
6 barbell narrow grip bench, legs up
10 banded hamstring

3 rounds
15 + 15 standing banded leg adduction
25 box dips

EMOM x 30 MINUTES
MIN 1&2 - Max Cardio Choice
MIN 3 - :45 Strict Pull-Ups or Ring Rows
MIN 4 - :45 Push-Ups or Incline Push-Ups
MIN 5 - :45 Lunges
MIN 6 - :45 Sit-Ups

• RPE 5, take an easy sweat today!
• Video: https://vimeo.com/907718658?share=copy

2-3rounds:

2-5 wall walk
20-50 DU / SU

Warm Up
2 rounds
1.5 min light run
1.5 min like ski
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weihted deadbugs

Strenght
Power Clean + Push Jerk 6x3+1 reps @60-65-70 and 3x75% of 1rm pc&pj
rest 1.5-2.5 min
Deadlift 15-10-8-6 reps@45-55-62-68% and 3x6 reps@72-75%
rest 1.5-2.5 min bwn sets

Metcon
Emom 28-40
1) 45s moderate run
2) 10-16 Pistol squats
3) 45s moderate ski
4) 1-2 rope climbs or 3-6 bar muscle ups

Accessory Work
3-4x8+8 single arm db press
2-3x6-10 GHR or Banded GHR
3-4x :20-30sec weighted side plank hold R/L
rest as needed

5 sets:
250/200m Row, Fast
1min Forearm Plank
- Rest 1min

Build up to a 4 rep max Shoulder press

Voima
E3MOM, 4 rounds
6x Front squat/goblet squat

WOD
3-6-9-12-15
Up down
ground to overhead (plate)

A.1) Power snatch +ohs 3+3
60%×1 65%×2 70%×2

B.1) Clean
60%×2 70%×2 80%×2 85%×2

C.1) Split jerk behind neck w/3.sec pause @catch
4x3

D.1) Back squat w/1.rep pause atg
60%×2 70%×2(×2) 80%×2 85%×2