3 rounds for time of:

• 25 kettlebell swings
• 25 handstand push-ups

♀ 24 kg ♂ 32 kg

Jos et voi työntää, merkkaa rinnallevedot tänne.

Valakyykky 5x5
-kevyt/liikkuvuus

Pystypunnerrus 4x6x40% (viimeinen sarja amrap)

Suorinjaloin mave 5x10x30-40%

Facepulls x20
Vipunosto eteen levypainolla x20
Vipunostot taakse x20
-3 kierrosta (1 kierros aina yhteen putkeen)

Reverse Crunhes 3x30

In 35 mins
2 rounds of:
20 Devil’s clean @2x22,5/15kg (You Go, I Go)
50/50 Double under each
20 DB STOH
50/50 DU each
20 Renegade row + push up
50/50 Du each

Rest 3 mins

Remaining time :
10 Wall ball @9/6kg
20m Dumbell Farmer carry
20 wall ball
40m Dumbell Farmer carry
30 wall ball
60m Dumbell Farmer carry
40 wall ball
80m Dumbell Farmer carry
.
.
.
You must change person After Every 20m carry, except the first set!

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