Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
2 x Rope climb
20 x Toes to Bar

Goal: 3+rounds

Aaton painonnostodrillejä omatoimisesti.

4 rounds of:
5 Man makers
10 MB slams
5 Devil’s presses
10 MB over shoulders
Rest

Every 3 mins for 36 mins, alternating between:
set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg

1x20x60kg

8 x 30" work 30" rest, alternating:
1: burpee
2: plank
2' rest

8 x 30" work 30" rest, alternating:
1: HR push up
2: ring row
2' rest

8 x 30" work 30" rest, alternating:
1: alt. V-up
2: air squat

A)
4x 10 alternating overhead press
4x 6 paused double KB front squat (3” at the bottom )

B)
For time -divide anyhow
30 double KB clean and push press
30 double KB swing
30 burpee
30 double KB thruster

Every 7 mins x 4 sets

2 rope climb
20 box jump step down @60/50cm
20 push ups on box
20 KB burpee 2x 24/16kg
200m run (4x50m)
Remaining time is rest!

E2MOM 14min
1 hang high pull + 2 hang power clean + 2 squat clean