On the 0 min: 100/80 cal row

On the 10 min: 3 rounds:
12 push ups
14 sit ups
25/20 cal bike

On the 20 min: 100/80 cal ski

On the 30 min: 3 rounds:
16 KB swing snatches 16/12 kg
10 box jumps 24/20”
30 s HS hold / pike HS hold

Voima
E3MOM, 3 rounds
12 steps goblet walking lunge

WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
goblet squat
worm push up
ring row

C1)
21-15-9
pull ups
wall balls 9kg/6kg

For Time

10-20-30-40-50

• Db Snatch (22.5/15)

• Doubleunders x 2

12 minutes

Build to a Heavy

1 Power Snatch

+
1 Snatch

Back squat 6 RM, then 3x4 @ same weight

Partner workout

Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round

-rest 3 mins-

AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.

The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.