Voima
E3MOM, 4 rounds
ring row x 6-8
-riittävän haastava
versio

WOD
AMRAP 12:
5 worm push-ups
10 alternating lunges
15 ring row

21-15-9 reps for time of

Push jerks
Chest-to-bar pull-ups

♀105 lb ♂155 lb

EMOM 16

1 minute : 10 Push Ups
2 minute : 10 Double Dumbbell Deadlift
3 minute : Max Wallballs
4 minute : Rest

• Score total wallballs

Shoulder Press & Double Dumbbell Row

5 Sets Of 6

Go every 3:30

45 - 60 min @ Zone 2

Every 5 minutes

1- 2 Minutes Of Handstand Skills

5 rounds, each round for time, of:
2 Rope Climbs 4m
6 Alt. DB Power Snatches 22,5/15kg
6 Single DB Box Step Overs 22,5/15kg
2 Rope Climbs 4m

• Rest 2min btw each round.

A,
For time:
30 Pull-ups
15 Squat Cleans, 61/43kg
20 Chest-to-bar Pull-ups
10 Squat Cleans, 84/57kg
10 Bar Muscle-ups
5 Squat Cleans, 102/70kg

Goal
Sub 12 min

B,
For quality:
Handstand Hold, 1 min
3x 8 Pike Handstand Push-ups
Double Kettlebell Overhead Hold, pick load, 3x 20 secs

2x8 62-68%
2x5 70-78%
2x3 80-95%

0:00-8:00:
300m Skillmill Run
20cal AB
30cal Ski

8:00-16:00:
20cal AB
30cal Ski
300m Skillmill Run

16:00-24:00
30cal Ski
300m Skillmill Run
20cal AB

EMOM x5: 6-14 TTB
RPE 3+ to 4
Target: unbroken sets. We
repeat this 2 more times.