A) 3 sets for quality of:
half kneeling bottom up press x 8-10/side
rest 1 min.
single arm single leg bent over row x 8-10/side
rest 1 min.

B) Partner workout
20 total rounds with double 24/16 kg

5 cleans
10m front rack carry
5 front squats
10m front rack carry
5 push presses

Time cap: 20 min.

*try unbroken rounds
**switch after full rounds

C) Jefferson curl to squat
3x5
slow tempo
rest 1 min. between sets

Voima
E3MOM, 4 rounds
4x Deadlift

WOD
16min EMOM
1.min single arm kb push press 7+7
2.min 20-40s dead bug
3.min shuttle run
4.min rest

A) E3MOM

8+8 gorilla row
8+8 shoulder press

Remaining time c2 bike

B)

5rft

8stoh
12cal bike

A:
Skill Primer
Pause Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2)

*0:03 pause below knees
**0:03 pause in dip & split

B:
Tempo Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

*0:05 from floor to hips
**0:03 pause in split

4 Rounds for quality :

15 Second Ring L-Sit
30 Second Handstand Hold ( Belly to wall )
45 Second Plank Hold ( Feet on Wall )
60 Second D-Ball Hold 60/40kg ( BearHug )

OHS 4x3x80%

Complete as many rounds as possible in 20 minutes of

• 25 burpees
• 15 body-weight back squats

Emom 10’
Even: 1 min Plank
Odd: 15 V-Up

Wod
Amrap 10’
2-4-6-8-10..
Goblet Squat
Deadlift

Rest: 3 mins

Amrap 10’
2-4-6-8-10…
No Push-Up Burpee
Goblet Reverse Lunge

1:00 Banded Pass Trough
1:00 Banded Lat Stretch
1:00 Active Spiderman

3 rounds :

Dumbbell Snatch 5 + 5
Dumbbell Jerks 5 + 5
10 Air Squat
10 Hollow Rocks

5-5-4-4-3

Go every 2:30