• 10-10-10-10 of:
BB Shoulder Press
90-95% 10RM 10-10-10-10 reps

Mobility, lowerbody

Voima
E3MOM, 3 rounds
shoulder press (tanko) x8

WOD
For time:
15-9-6
goblet squats
burpees/up downs

*rack
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

Every 2.5min 5 rounds

1 Snatch 80%->

6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, rest btw sets 3-4min

Sotilaspenkki 3x3x80%
-3s stopit

Vipunostot maaten 3x20

T-tankosoutu 5x8-15

Voimapyörä 3-5 sarjaa

PERFORMANCE

FOR TIME
800m Run / 3 x Stairs
60/50 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (50/35)
600m Run / 2 x Stairs
40/30 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
400m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

---

FITNESS

FOR TIME
600m Run / 2 x Stairs
50/40 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (Light)
400m Run / 1 x Stairs
30/25 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
300m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

• RPE 7
• Cap: 25:00
• Video https://vimeo.com/919085008?share=copy

Every 6min, 5 rounds (30min)
2 rounds:
3 hang power snatches
6 push-ups
9 air squats
rest of time easy ergo

Deadlift

4x3

• 3 box jump after each set deadlift

E3MOM / 3+ reps in tank /not too heavy