Voima
E3MOM, 4 rounds
push up x6
-riittävän haastava versio

WOD
For time:
25 ring rows
25 worm push-ups
25 sit-ups
25 air squats

AMRAP 20'
20 DU
15 cal bikeerg
10 db alt snatch @15kg
5 burpee over the dumbell

Every 2' for 6 sets

Tabata

Push-Ups

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

4 Sets:
4 Min at RPE5
2 Min at RPE7
- Rest 3 Min btw sets.

Voima
E3MOM, 4 rounds
ring row x 6-8
-riittävän haastava
versio

WOD
AMRAP 12:
5 worm push-ups
10 alternating lunges
15 ring row

HR Zone 1-2

Jog
Ergos
Swim

For time

• 6-9-12-9-6 reps of
• Thrusters
• Weighted pull-ups
• Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Partner workout

2 sets
AMRAP 13 mins
150 double unders (225 single unders)
75 wall balls@9/6 kg
50 KB american swing@24/16 kg
max burpee box jump overs@60/50 cm in remaining time
*9/6 calories bike/row/ski to switch in

-rest 4 mins between sets-

*partner must do the calories on the machine to switch