Voima
E2MOM, 4 rounds
12 DL w/2kb's

WOD
For time: 
12-9-6-9-12:
goblet squats
12-9-6-9-12:
Calorie ergo

30 rounds for time:
Alt. Btw A & B
A)
12/10cal Row
8 Double DB Bench Press

B)
10/8cal AB
8 Double DB Bent Over Row

• Use the same set of DB's on both A & B

Amrap 12

Reps 1-2-3...

D-ball over 2xbox (40") + over the box @60
Push press @40
Cal row x2

3 rounds
6 ring dips
10 heel elevated goblet squats
10 lateral delt raises

3 rounds
10+10 hamstring bridges
10 lying chest flys
10 front delt raises

4 rounds
12-14 wall push up
Barbell OH hold 20-30sec

In 10 minutes build moderate:
1 clean pull + 1 hang squat clean + 1 jerk
then
In 10 minutes build heavy:
1 squat clean + 1 jerk

Result is the heaviest set.

AMRAP 11

15 Wallball Shots
10 Kettlebell Swing
5 Push Press 40/30kg

4 Rounds

7-10 Ring Dip
16 Bicep Curls w/ DB`s

rest as needed between movements

8-10 Sets, Go every 1:00-1:30

1-2 Handstand walks 8m
Rest remainder of the time

For time

30 Deadlifts @ 102.5/70kg
3 Rope climbs
30/24 (cal) SkiErg
3 Rope climbs
30 GHD sit-ups
3 Rope climbs
30 GHD sit-ups
3 Rope climbs
30/24 (cal) SkiErg
3 Rope climbs
30 Deadlifts @ 102.5/70kg

Time cap. 25:00

Overview. Be smart with your pacing and managing your rest. You can easily blow up towards the later portion if you come out too hot. Break the deadlifts and GHD into smart sets. Taking a quick break on either movement will not cost you much, but hanging on for too big a set might cost you a lot. Steady pacing on the rope climbs and Skierg throughout
Pacing. Have a game plan for how you intend to split the initial set of deadlifts. Plan for negative splits if possible (bigger set, then smaller sets each time), with short breaks between sets. Deadlifts have a fast cycle cycle speed, so there is little sense in hanging on for a big set and forcing slow reps and more time under tension. Keep sets fast and rest short as you will need your grip and midline throughout the rest of the workout. Jump up for the first rope climb straight away each time, then manage your rest between reps. Rest only as long as needed in order to keep the climbs fast.
Maintain a hard, but consistent pace on the SkiErg that allows you to transition right back to the rope (very little to be gained by going too hard on the 1st SkiErg especially). Try to keep a relaxed grip and smooth cadence through the pulls. When you get to the GHD, break the sets based on your proficiency and capacity. If you feel that big/unbroken sets won’t impact your pacing overall, then you can target this approach. Otherwise have a gameplan and stick to it so you can keep getting back to work quickly. The rope climbs will be hard after the GHDs (it’ll be hard to bring the legs up with tired hip flexors), you might be best adding one extra pull to each climb (vs trying to force the feet too high).
Do your best to maintain your pacing with short rest and transitions throughout the remainder of the workout. The final set of deadlifts is a push to the finish. Try to push the pace and finish as quick as possible without compromising your form
Tips.
– Practise your breathing on the deadlifts and GHD. Both movements require a lot of tension, but you want to ensure you’re also not holding your breath and able to keep breathing under fatigue
– Efficiency on the rope climb is key. High jump into the first pull, big lean back as you try to bring you feet as close to your hands as possible, then walk your hands up the rope
– Get tall and breathe after each pull on the SkiErg. Length matters through the pulls, and with the deadlifts and GHDs, it will likely be beneficial to make sure you are not staying flexed throughout the entire duration of calories

Alternate A1/A2

A1. Front squat, Rest 1:00 before A2
Build to Heavy 3 (H3) @ 3 RIR (82-86%)
+
2 x 4-6 @ 85-90%H3

A2. Strict chin-up, Rest 2:00 before A1
Build to Heavy 3 (H3) @ 3 RIR (82-86%)
+
2 x 4-6 @ 85-90%H3

– Build up to a heavy set of 3 (H3) @ 3 RIR, somewhere in the 82-86%1RM range.
– Once you’ve hit the H3 set, you have 2 back-off set of 4-6 @ 85-90% of your H3.