Voima
E3MOM, 4 rounds
2KB thruster x6

WOD
4 rounds for time
8 lunge
8 worm push up
8 cal ergo

21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg

EMOTM 15':
Min 1: 3 Man makers @22.5/15kg
Min 2: 15 V-ups
Min 3: 12 Box Jump Over @60/50cm

Rest 3'

EMOTM 15'
Min 1: 15 Wall Balls @9/6kg
Min 2: 12 alt DB Snatches @22.5/15kg
Min 3: 9 C2B pull ups / kipping pull ups / assisted strict pull ups

1 man maker = start standing with the DBs. Then down to renegade rows R+L, push up on DB, Squat Clean Thruster.
Half of the group can start with the emom 1 while the other group completes emom 2, then switch. Give yourself at least 20sec of rest!

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

-split work anyhow
-run together
- if no partner: split the reps, 1:1 rest

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Hip IR Pails/Rails

20-50 c&j singles

Basic Condition 80 minutes

20-22-24-26-28-30-32....

*Every 8 minutes

3 rnds "Cindy"

5 Sets:

15 Close Grip Bench Press
12 Bulgarian Split Squat ( each leg )
9 Seated Arnold Press

In teams of 2 (You Go, I Go)

Buy in: 1000m row

AMRAP 20 min. of
60 double unders
30 toes to bar
15 dumbbell thruster@2x22,5/15
(Goal: 5+ rounds)

Cash out: 1000m row

Time cap: 30 min.

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max