EMOM (3 rounds):
Min 1&3: 3 Bar Over Burpees + 5 Thrusters 43/30kg
Min 2&4: 5 High Box Jumps 80/60cm + 10 V-ups
Min 5: Rest

EMOM 30 (6 rounds):
Min 1: 15/12cal Row
Min 2: 15/12cal Ski
Min 3: 15/12cal AB
Min 4&5: Rest

(Optional 12/10cal)

6 rounds for time:
200m run / 12x10m shuttle run
7 devil’s press @2x22,5/15kg
1min rest between rounds

Voima
E3MOM, 4rds
Box step up 6+6
2xDB/KB Farmer carry 40-80m

Metcon
21-15-9
Box step over
2xDB/KB Row

-high hang snatch pull + high hang squat snatch

2min rest
Build by feel

For Time (with a Partner)
(scaled 35kg / PU-->ringrow)

7 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

6 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)

4 rounds of 'Cindy'*
2 rounds of 'DT'* (70/50 kg)

3 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

2 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

1 round of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

*1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

**1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

Time Cap: 40 minutes

Maximum knee grabs in 3 min.
Female -49, minimum 90reps.

Add weight every set, last heavy single

BMU ja HSPU

Back Squat 1 RM

3-3-2-2-1-1-1-1-1-1. Start ~70% and building.

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