On The 3:00 x 5 Sets:

9 Unbroken Power Snatches

Score : Each Sets Weights

1:00 Banded Pass Trough
1:00 Banded Lats Stretch ( Each )
1:00 Active Spiderman
0:30 Calfs on Post ( Each )

2 Rounds :

1K Bike
5+5 Hang DB Snatch
5+5 OHS w/DB
3 Box Jumps
3-5 Kip Swing

Voima
E3MOM, 4rds
Box step up 8+8

WOD
8min amrap
ring row 2-4-6-8-..........
KB Sumo DL 8

3-5 supersets of:
10 DB Renegade Row (1=1)
15 GHD Sit-ups
- Rest as needed btw rounds

AMRAP 20:
20/16cal Assault Bike
20/16cal Row
200m Skillmill Run
———— at 20 min ————
50/40cal Assault Bike
50/40cal Row
500m Run

• Score part 2 time in notes
• Every 10m = 1 rep for part 1

2 sets:
4 rounds for time:
4 Strict Pull-Ups
4 Strict Ring Dips
10 WB 9/6kg
- Rest 3min btw sets

Go for unbroken sets instead of doing quick singles, even if you move slower.

E3MOM 15
1x [ 1 pause front squat + 2 front squats ]

Starting at 70% 1RM, increasing load each set

For time
35 - 25 - 15 - 5 reps of:
DB bench press 15kg
Chest to bar pull-ups
Abmat sit-ups

TC: 18min

E3MOM 15

1 x [ 1 power clean + 1 front squat, 1 squat clean + 1 front squat + 1 split jerk ]

rest 30sec after power clean & front squat
70-85%

For time
15 dual DB hang power clean 15kg
30 T2B
15 dual DB hang power clean
30 handstand pushups
15 dual DB hang power clean
30 pull-ups

TC: 12min