Voima
E2MOM, 4 rounds
12 ring row

WOD
EMOM 16:
Minute 1 | :30 calorie ergo
Minute 2 | :30 sit-ups

Deadlift 6 RM, then 3x3 reps @same weight

For quality
3 - 4 rounds
A.Windmill with KB x 8 side
B. One hand scapula push up x 8
C. One hand pull over x 8 side
D. Banded push up x 8

5x2 every 1,5min
Jerk from blocks

E1,5MOM x6
Snatch pull
Hang power snatch
Hang snatch
OHS

Tabata 3x3 (4,5min)
Crunches
Flutter kicks
Hollow rocks

Then tabata
Plank hold

5 Snatch grip strict press behind the neck
5 Power snatch balance
5 High hang power snatch
5 Snatch balance
5 High hang snatch
10s Overhead hold

AMRAP 15: team of 2

3+3 DB snatch 22,5/15kg
3 Pull-ups
3 Box jump

YGIG, athlete complite full round

Push press 5 RM, then max reps @ 80%

AMRAP 20 Minutes

• 5 push jerks, left arm
• 5 push jerks, right arm
• 10 push-ups
• 15-cal. row

♀ 35-lb DB ♂ 50-lb DB