Every 7 minutes for 35 minutes (5 sets):
27/22 cal row, ski or bike
21 sit ups
15 ring rows
9 dual DB thrusters

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

For time

• 400-meter run
• 30 clean and jerks
• 200-meter run

♀ 95 lb
♂ 135 lb

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 20-30sec Ring Support
2) 10-30sec GHD Supine Hold
3) 5-15 Bar Hanging Hip Touches

RPE 3 to 4

12 min E2MOM:
• 1 Snatch
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

4 Sets :

3 Weighted Pull-Ups
3 Weighted Dip

Shoulder press

Build to heavy 3 (H3) for the day, rest 3:00 between sets

Warm-up
5:00 Echo Bike increasing pace (easy to moderate)
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight on the power snatch
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
EMOM 6 @ increasing pace
1) 12/8 (cal) Echo bike
2) 4-8 Toes-to-bars + 1 Power snatch @ workout weight

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

FOR TIME:

15-12-9
Sandbag over shoulder @70/45kg
Chest to bar / pull ups
300m run

• rest 5min -

21-15-9
Deadlift @102.5/70kg
Toes to bar / polven nostot
300m run