Warm up :

50 - 100m Easy

For time:

50 x 25m Swim

Rest 0:30

Cool Down

50-100m

A: Power snatch + hang power snatch 3x1+2 @75% of power snatch

B: Clean pull + halt power clean + power clean 5x1 @80% of power clean

AMRAP 7

1-2-3-4-5... BMU
2-4-6-8-10... Shuttle Runs

Narrow grip Bench press 4x15 reps

EMOM 9 - 12:

Minute 1 : Row
Minute 2 : Free Standing Handstand Hold Practice
Minute 3 : 5 Push Ups + 10 Sit Ups + 15s Wall Sit

3 rounds, each round for time:
400m Ski Erg
20 T2B
10 KBS (US) 24/16kg
30m Sandbag Carry 60/40kg

• Rest 1min btw each round.
• Try to be consistent

Voima
E3MOM, 5 rounds
Deadlift x2
nouseva paino

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

EMOM15:
American swing
Squat swing
Hang snatch, right
Overhead kneeling to standing, right
American swing
Squat swing
Hang snatch, left
Overhead kneeling to standing, left
Tater squat
Curtsy lunge, right & left

Enjoy the movement and flow, get a good sweat on 💪

Weighted chin ups & dips e90s x10:
Alternate between a & b
a) 4 chin ups (weighted / bw / ass.)
b) 4 ring dips (weighted / bw / ass.)

RIR 2-3 for ALL SETS -> weights need to be decreased along the way.

Every 2:30 x 7 (17:30):
8 Shoulder Presses, pick load
10 Feet Elevated Push-ups

• Work up to a heavy set of 8 over the 7 rounds on the strict press. Strict press needs to be unbroken, but the push-ups can be broken up.