1 min max squat clean
1 min max push jerk
1min rest

2 min max squat clean
2 min max push jerk
2 min rest

3 min max squat clean
3 min max push jerk
3 min rest

4 min max squat clean
4 min max push jerk

E3MOM 12 Pause back squat
4 pause back squat

Start at 60% of 1RM. 4 sec lower and 1 sec pause on each rep.

2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

---

2 Rounds of gymnastics shoulder
flow

A: Snatch 10x2min @moderate weight
B: Deadlift 5-5-5-5-5
C: Leg press 4x10
D: Standing SL leg curls 2set/leg

4 rft

5 db squat snatch R arm @20kg
10 box jumps
5 db squat snatch L arm @20kg
400m run

For time
3 rounds

10 clean&jerk 45kg
20 cal echo bike
15 t2b

Rest 2min

AMRAP’7
Max Ski erg cals

Voima
E3MOM, 3 rounds
single arm ring row 8+8

WOD
5 rounds 30s work/20s rest
goblet squat
kb snatch alt
kb press
russian twist

Deadlift 4x5 + 1x5

TTB

5x5 Strict TTB
+
30 second Hollow hold

Rest as needed between efforts

Hanging Bent Knee MB Raise: 3 x 8-10. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)