Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
3 rounds 30/30
single arm db/kb swing alt.
plank hold
air squat/goblet squat
worm push up

Every 5 min x 8 sets
A. 9 burpee box overs (24′′/20′′)
12 front squats 30/25 kg
21/18 calorie row

B. 30/25 cal bike
12 hang power cleans 35/25 kg
9 T2B
Rotate stations for total 4 sets per each stations.

8x 20sec ON / 10sec OFF, alt btw:
- Heel Touch
- Hollow Hold To Tuck Up

For time, with partner:
3 Rounds (each):
Partner 1: 6 Burpee Box Jump Overs 60/50cm
Partner 2: 10 Pull-ups
———Rest 2min———
3 Rounds (each):
Partner 1: 10/8cal Row
Partner 2: 20 Push-ups

• Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements.

3rounds:
15cal row
15 ttb
rest 2min between sets

1. 4 X 10 DB Incline bench press + 10 Pull-up

2.
4 X 10 Strict dip + 15 DB bench row

3.
4 X 15 Push-up + 10 chin-up

4.
3 X 10+10 DB Bicep Curl + 20 Banded tricep pull-down

5.
Core:
16min, 4x4 rounds, 40s work - 20s rest
1. Chinese plank (bw boxes)
2. One arm KB carry (24kg)
3. Side leg raise
4. Knee raises (dip position)

AMRAP24 in groups of 3, YGIG, divide anyhow
15 no-jump burpee
30 power clean
45 air squat
60 DU / 90s training (i.e. ~30s / athlete) / 120 SU
- rest 60s between rounds

Target: RPE 7-8

5 sets:
2x (1 Snatch Grip Deadlift + 1 Low Hang Snatch Pull w/ pause)
- Start @100% 1RM Snatch and build up by feel
- Low Hang from under the knee
- Pause 3-5sec under the knee
- Rest 2min btw sets

Upper body strength
3x 5-10 strict pull up
3x10 Db bench press
3x 10 barbell row
3x 10 press

2-3reps in tank, rest 1-2mn between sets

Front Squat w/ Pause

5 x 3, 2 seconds pause on bottom.

Go Every 3:00