EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

EMOM 12

Minute 1 : 30 Shoulder Taps
Minute 2 : 10 Double Dumbbell Push-Press
Minute 3 : 30 X-Jumps
Minute 4 : 20 Sit-ups

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

For time
3 round
15 front squat
25 double under
800m run
3 round
12 thrusters
25 double under
800m run
3 round
9 hang cluster
25 double under
Barbell 42.5kg

Rest day
60 min massage

EMOM in 20 minutes:
Minute 1: 15 abmat sit-up
Minute 2: 10 thruster 42,5kg/30kg
Minute 3: 15 15 v-up
Minute 4: 10 DB power snatch 22,5kg/15kg

*30MIn

• 100 cals
• 20 Ring rows
• 20 Swings
• 20 Pushups

Flight simulator
DU;
5-10-15-20-25-20-15-10-5
(Each Set should Be unbroken, or repeat Set)
Time cap 10min

Emom32
1) Ski/row/bike 12/9
2) T2b 8
3) Ski/row/bike 12/9
4) Power clean 5 (60/40kg)

20-15-10-5

Ring row
Bike erg
Lunges
Row

Voima
E3MOM, 4 rounds
12 steps OH walking lunge (plate)

WOD
10min amrap
1 Sumo DL KB
1 Goblet squat
1 Box jump (plate)
Add 1 rep to each movement after
completing a full round.