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.

EMOM24
1. 8-10 Bulgarian split squats (R)
2. 8-10 Bulgarian split squats (L)
3. 8-10 One leg deadlift (R)
4. 8-10 One leg deadlift (L)
5. One leg wall sit (20-30sec) (R)
6. One leg wall sit (20-30sec) (R)
7. Sumo dl @100kg /70kg
8. Rest

*This workout takes 23minutes. You start every new movement every minute. First you do the bulgarian split squats with your right leg and rest the remaining time of that minute and the next minute you continue with your left leg and so on.
All the movements will be done 3 times.

Tavallinen hoover pito 1 x 5min.
- Hooverpito vastakkaiset käsi ja jalka ilmassa 3 x 30s./puoli
- Kylkihoover sekä tuki- että ojennettu käsi suorina 2 x 60s./puoli

• 2 kierrosta 12 kylkitaivutus seisten (oik) @28kg 12 kylkitaivutus seisten (vas) @28kg 12 + 12 selkäliike vastakkaisten käden + jalan nostoilla 2 x 2,5kg kiekoilla 20 selkäliike tasanostoilla 16 (/32) russian twist @15kg 16 ghd selkä

bench press

E4MOM x 3
max reps SHSPU

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)

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

*30MIn

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

3x5 @67%

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

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