A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.

A,
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
Teams of 2 - for time:
50 Box Jump Overs, 60/50cm
70 Deadlifts, 102/70kg
50 Box Jump Overs,
70 Toes-to-bars
50 Box Jump Overs,
70 Front Squats, 70/47kg
50 Box Jump Overs,
70 Pull-ups

Complete in teams of 2.

One person works at a time. Break reps up any way you want, but you must finish one exercise before moving to the next.

Goal: Sub 21 min

C,
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Lateral Med Ball Toss, pick load
10 Slam Balls, pick load
Rest 1:30

Power clean 3x5 reps

Swim

Warm-Up 50-100m Easy Swim

Main Swim

5 x 250m Swim

Rest 3:00 Between

Cool Down 50-100m Swim

Voima
E3MOM, 3 rounds
6-10 push up
-matala tanko

WOD
4 rounds 40s work/20s rest
ground to overhead (wb)
worm push up
ring row
bike

Snatch balance
4 x 2 @ 60% of 1RM snatch

Snatch, hang snatch & overhead squat - build to a heavy complex

Tempo front squat - 3 seconds on the way down, controlled on the way up
5 x 3 @ 70% of 1RM front squat

Accessories
Lat pull down 3 x 10 @ 8RPE
DB upright row 3 x 8 @ 8RPE
Press ups 3 x 10 (add weight to back if possible) 9RPE

Push press 4x6 reps

40 min workout

30 sec work
30 sec off

A. Machine
B. Dumbbell snatch
C. Robe jump
D. Dumbbell overhead lunge

1) C2 Bike
2) rope climb
3) 20m farmers carry
4) 5 dball over bar