3 rounds of

AMRAP 4
10 bar muscle up
20 alt DB hang power clean & jerk, 15kg
16 cal machine

rest 2min between rounds

E2MOM 5
2 power clean + 2 push jerks, 70% 1RM

20min Amrap
8 burpees to target
16 thrusters (20/30kg)
15cal bike

Basic Endurance 50 minutes :

6 Minutes Any Machine
1:00 Plank Hold
15 Sumo deadlift w/ KB
Run 800m
6 Minutes Any Machine
1:00 Wall Sit
1:00 Deadhang

( Omatoimi )

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

30s on - 30s off for 4 rds:
a) HSPU practice (wall supported HS / tripod HS, negative HSPU, feet on box HSPU...)
b) kipping K2E / T2B practice
c) (feet elevated) Skin the cat
d) DU / cross-over practise

Every 3min x5 rounds
30s Double unders
12 db hang power clean @2x22/14kg
10 toes to bar

3 rounds for time:
20s HS Hold
10 HSPU
20s HS Hold
- Rest as needed btw movements, so that you get them unbroken. If you fail, you need to do the movement again, until you get it unbroken

8 rounds (total 4min) for max combined calories:

• 20s assault bike
• 10s rest