EMOM30:
a) db bench press
b) rope climb / strict chin up / negative chin ups
c) moderate machine (RPE 6-7/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

1) HS against the wall 3x48s
2) Partner assisted ring Mus or Ring row MU 5x2

AMRAP10
12 HR push up
24 sit up
36 REVERSE lunge (alt.)
48 Double under

3 mins

AMRAP10
12 strict Pull up
24 single arm KB push press (12/12)
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP10
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @15/10kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10 Stick Pass Throughs

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

EMOM for 4 rounds:
Pallof press left
Pallof press right
Hip extension hold on box with friend
Hip extension hold vice versa

Rope climb 6x1-2

Weighted Dip 3x3

Complete as many rounds as possible in 5 minutes

• 30 double-unders
• 5 power cleans

♀ 95 lb ♂ 135 lb

Voima
E3MOM, 3 rounds
8-10 Goblet squat w/ 2xKBs

WOD
10min amrap
8 cal ergo
8+8 hang db snatch
8 sit ups