A.) Back squat w/2.sec pause atg
1.)1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) 1×5 @70%
6.)complete 3
pause reps until you reach an
RPE 8 triple ~80+%

B.1) Push press + Drop jerk
2+2 ~8min

C.1) Split jerk from rack
5×2 @75%

D.) Snatch grip Deficit deadlift
1.) 1×10 @30% reseting every rep
2.) 1×5 @50% reseting every rep
3.) 1×5 @60% reseting every rep
4.) 1×5 @65% reseting every rep
5.) 1×5 @70% reseting every rep
6.)complete 3 reps until you reach
an RPE 8 triple ~80+%

E.) 3×
1.) Single arm Farmers carry w/Rubber band ×30m
2.) Frog stand or hand stand hold
30.sec

E3MOM 5

20 Push-Ups
30 Air Squats
20 Sit-Ups

AMRAP 30

30 medball over box sit up
30 pistols hand by hand
30 high five in plank
30s wall sit
30 medball over bar
3 x sled push with partner
30 hanging toe kiss
30 medball twist passes
30 partner jump over crawl under

Every 5min, 4 rounds
20 DB snatch
15 goblet squat
10 single arm devils press

Voima
E3MOM, 4 rounds
6 shoulder press (barbell)

WOD
8min amrap
10 slam ball
10 push press (barbell)
10 sit up
10 cal ergo

deficit HSPU skills

E2MOM 5 rounds
3-6 (deficit) HSPU
10 KB Swing
8-12 cal ergo

AMRAP 10

10 Box Jumps
10 Kettlebell Swing 32/24kg

Rest 0:30 after each round

3x (200m at Fast, 150m at Easy)
3x (200m at Fast, 125m at Easy)
3x (200m at Fast, 100m at Easy)
Total: 2925m

Paces: The fast paces equal the average watts from your 6-minute test. The easy paces equal 50% the average watts from your 6-minute test.

Power clean ( drop& go!)
3-2-1 (65-75%)
3-2-1 (75-85%)
3-2-1 (80-90%)