Voima
E3MOM, 4 rounds
6-10 ring row
- haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

4 sets:
10 Incline Bench DB Chest Flies
- Rest 1:00-1:30 btw sets

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances

20min of:
Zone 2 Monostructural Work

2-3sets:

10-15 banded tricep
10+10 Db seated press
10-15 cyclist squat

Shoulder Press

5 x 5 ~75%. Across same weight

Go Every 2:30

-3s pause at the receiving position
-2min rest

4-5 Sets
7 Double DB Chinese Row
7 Double DB Reverse Flies
- Pause at the top of each rep
Score: Chinese Row

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bar Muscle up

E2MOM, 5 rounds
1-5 bar MU
8-12 wall ball