Voima
E3MOM, 3 rounds
Shoulder press (tanko) x8-10

WOD
PariWOD you go, i go
20min amrap
100 KB swing
80 push press (tanko)
60 sit up
40 wall ball
20 burpee

3 sets:
10/8cal AB (hands only)
10 DB Pullovers (heavy)
- Rest 1min btw sets

In 20min:
Build to days 3RM Weighted Chin-up.

Benchpress 4x5
+ lat pull downs 3x5

4 Rounds (not for time)
10 Bent over rows @45% of 1RM
front squat
10 single leg each side romainian
deadlift @35% of deadlift
Ring support hold - Accumulate 20-25 seconds
30 second hollow hold
Dip hold - Accumulate 20-25 second

Complete as much as possible in 15 minutes of

• Row 500 meters
• Max set push-ups

5 rounds as a superset
strict weighted pull up x3
push up x3-15
* -rest 2-3min between sets*

Every 6 min x 6 sets for consistency:

A.
800 m run
15 T2B

B.
500/400 m row
20 dual DB thrusters 30/20 lb

2-4rounds:

3-10 strict pull up
20-30s hollow hold

3 Rounds
7 STOH @60%-65% of 1RM PJ
14 GHD sit up
15 burpee box jumps (24/20)
REST 3min

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(REST an extra 2min
after last round - 5min total)

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3 Rounds
10 Hang Power snatch@40/30kg
40 Double unders
30 Calorie Row
REST 3min

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(REST an extra 2min
after last round - 5min total)

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1 Round for time
400m Run
30 Double KB Snatch@24/16kg
400m Run