Voima
E3MOM, 3 rounds
Shoulder press (tanko) x8-10

WOD
PariWOD you go, i go
20min amrap
100 KB swing
80 push press (tanko)
60 sit up
40 wall ball
20 burpee

For time:

Cash in:
15 bmu / or 25 c2b / or 30 pull up

then :
20-15-10
echo calories
bar facing burpee

Target under 8min, time cap 12min

8 Rounds for time

200m Run
4 Ring muscle-ups
8 Deadlifts @ 102/70kg
16 Air squats

Time cap. 24:00

Overview. While the number of reps on each round in this is very manageable, those rounds will start adding up quickly as you can do everything unbroken. The challenge will be to stick with (and choose well) your pace from start to finish.
Pacing. Smooth is fast. Keep sets unbroken and use your transitions as your rest.
Strategy. Aim for the run to be at your 5km race pace (or faster in later rounds if you have more energy left) and keep the other movements unbroken. However, you might consider a strategic break on the deadlifts (e.g. 4-4) to keep fast movement speed and to control fatigue.
Use your transitions to walk to the next station, taking a couple of deep breaths, then get straight to work.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pacing? Could you keep it for all 8 rounds?
– Were you able to maintain unbroken sets? Did you find you could keep transition time consistent the whole way?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Ring muscle-up → Reduce reps (2 to 3 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (4 to 8 reps) → Seated ring muscle ups
Deadlift → 70/47.5kg

Push Press

12-10-8-6

3+ RIR / not too heavy

EMOM for 12 min:

Power clean + hang clean

AMRAP 14, With Partner

Bike 10 / 7 Cal
10 Push-Ups
15 Air Squat

IGYG

For quality:
50 Barbell Sit-ups, 20/15 kg
75 V-ups
100 Hollow Rocks

Split up as desired!

EMOM 52
Suite is movement and number is reps

Jack = 11
Queen = 12
King = 13
Ace = 14

♠️ = Burpee
♣️ = V-up
♥️ = Lunge jump
♦️ = Squat jump
Joker = Rest or jumping jacks

AMRAP 13

20 Box Step-Ups
15 KB Swing 24/16kg
10 Sit-Ups
15 Wallball Shots
20 Air Squats

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
KB swing
plate squat
ergo cal
plank hold